6e Rear-Foot-Elevated (Bulgarian) Dumbbell Split Squats
12 Alternating Cossack Squats
4 × 5 Seconds L-Sit (on rings, parallettes, or boxes)
Place the back foot on bench for the Rear-Foot-Elevated (Bulgarian) Dumbbell Split Squats. Perform the Cossacks as perfectly as possible with no load, using a rack for support as needed. The L-Sits are written as 4 “mini sets” of 5 seconds with a few seconds of rest between sets. Options are: straight legs, half-tuck (alternate), and tuck.
Post work to comments.
Week 5 of 7
2 Rounds for Time:
40 Double-Unders or Alternating Foot Steps
Post time and Rx to comments.
Register for Anti-Gravity Strength
Struggling with your Pull-Ups? Stuck at the bottom of your Handstand Push-Up? Or do you just want to be able to do some badass weighted Chins? A new cycle Coach Arturo‘s popular Anti-Gravity Strength class starts Saturday, March 9th. This class always sells out, so get on it!
Each AG Strength class will be an hour-and-a-half long, focusing on the strength and skills needed to improve Pull-Ups and Handstand Push-Ups. This will include a variety of skill exercises, progressions, weighted and strict practice, and other techniques to teach, develop, and perfect your Pull-Up and Handstand Push-Up. This fundamental strength work will carry over into other CrossFit gymnastics movements, including the coveted Muscle-Up. The class meets 2 times per week for 8 weeks according to the schedule below.
Saturday, March 9th to Saturday, May 4th
Tuesdays from 6pm to 7:30pm
Saturdays from 11am to 12:30pm
Cost and Eligibility
The cost is $160 per month ($320 total plus NY sales tax). This cycle is open to all CFSBK members as well as CrossFitters from other affiliates.
What Happens in a Class?
The first class will begin with an assessment of each individual’s upper body push, pull, and core strength. Once the assessment is completed, each AG Strength class will consist of skill work, strength development, and flexibility training based on your personal needs, weaknesses, and strengths. If a member chooses to do a CrossFit group class on the same day, we recommend doing the skill and strength work from the AG Strength cycle first. Arturo can advise you on this on a case by case basis. Just ask!
“I’ve done 3 cycles of AG Strength and will continue to do so. I’ve made so much progress with this class—not only in things we practice in AGS, but in movements we did not train in AGS but used in regular CrossFit classes. Let me tell you that I was a very poorly skilled person. I decided to take this class because I wanted to do a Pull-Up. That being said, I couldn’t do 5 Pull-Ups with a band. My upper body strength was mediocre at best. And, I didn’t know how to do a Wall Kick-Up, so I wasn’t even considering doing Handstand Push-Ups. The past 24 weeks were full of firsts: I did my first Chin-Up, Wall Kick-Up, Handstand Push-Ups with 3 then 2 then 1 AbMats, and Strict and Kipping Pull-Ups. Those are things we practice in AGS. But since the class focuses on upper body strength, I also improved in a bunch of things we didn’t even practice in class: Toes-to-Bar happened for the first time during the 1st cycle and now I’m able to do Toes-to-Bars in WODs (did 15-12-9-6-3 recently!). I also now can do Dips, Plank for 90+ seconds, Ring Transition + Hold, and many other small things that I was never able to do in classes. So, if you are a beginner, like me, and struggle with some things that seem basic to a lot of people—Toes-to-Bars, Pull-Ups, Push-Ups—I highly recommend this class. Trust Ro, push yourself and stick to the program for 8 weeks and will see mind-blowing results! As we say in Portuguese: se joga!”—Thaisa L.
News and Notes
- We’ve made some tweaks to our class schedule to better serve our community. Here’s what’s happening: Tuesday’s 5:30pm Strong Fit class will be dropped. Anti-Gravity classes will switch days and times. AG will now meet Wednesdays at 5:30pm and Saturdays at 1pm.
- We have a new cycle of our Level 2 Brazilian Jiu Jitsu starting this Sunday, March 10th. Go HERE to learn more and register.
- We’re always trying to get better at what we do. If you have a minute, head over to the Feedback page and tell us about your experience at the gym!
- Join us for Friday Night Lights again this week as we take on Open Workout 19.3. Go HERE to sign up for a heat!