Snatch
Every Minute on the Minute x 2:
3 Mid-Hang Muscle Snatches
Then,
Every Minute on the Minute x 2
2 Mid-Hang Power Snatches
Then,
Every Minute on the Minute x 3
1 Mid-Hang Snatch
Then,
Every Minute on the Minute x 3
1 Below-the-Knee Hang Snatch
Keep the load for this complex light-moderate today and focus on speed and footwork. Finish heavier than last week if you’re feeling good.
Post loads to comments.
Back Squat
3 x 12
Sets across. Use a lighter load than last week, one you feel confident you could use for sets of 15 reps reps. No failing, no grinding, no bailing.
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Exposure 5 of 6
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Cash Out
3 x 8e:
Dumbbell Deficit Reverse Lunges
Choose a challenging load and work from a 2-4″ deficit. Rest 1:00 between sets. If you cannot touch your back knee to the floor on a regular (not from the deficit) reverse lunge then sub those instead and work on getting full ROM.
Post work to comments.
Here’s another awesome Michael Dalton video from the East Coast Gambit. This one focuses on the athlete’s perspective, and we think you’ll love it!
CFSBK’s Adaptive Athlete Program
Our belief is that CrossFit should be accessible to everybody, including those who have physical disabilities. That’s why we’re proud to introduce our Adaptive Athlete program focuses on introducing individuals with permanent physical impairments to the foundation of functional movement. The class is open to all individuals with limitations due to neurological motor/sensory impairments, spinal cord injuries, cerebral vascular accident impairments (stroke), traumatic brain injuries, post-traumatic stress syndrome, amputations, and/or congenital disabilities.
Our mission is to break down barriers and build opportunities through the exploration of movement. Whether your goal is to improve quality of life through activities of daily living or pursue the sport of CrossFit in a more competitive environment, we are here to provide a supportive community that empowers you to learn.
Watch the video above to find out more about what happens in a typical class!
Days & Times
Mondays from 5:30 to 6:30pm
Class starts July 8th!
Pricing
$25 per class
About the Coach
This class is led by Coach Katie Harper, DPT, our in-house physical therapist at CrossFit South Brooklyn. Katie specializes in orthopedic injuries as well as performance programming for injured athletes. Her clinical experience with the adaptive population includes working with individuals with cerebral palsy, erb’s palsy, spina bifida, incomplete spinal cord injuries, CVA, Guillain-Barre, lower limb amputation in one on one personal training sessions, rehabilitation centers as well as aquatic therapy settings.
Katie holds a Doctorate of Physical Therapy degree & a B.S. in Kinesiology. She is a CrossFit Level 2 Trainer & CrossFit certified in Adaptive Training.
More Info
If you are interested in attending, you must first contact Katie [at] crossfitsouthbrooklyn [dot] com for inquiries. To ensure a safe and effective learning environment, we like to keep our classes small, and would like to get to know you first!
Know someone who might be interested in this class? Send them this post!
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I want to be Jacinto when I grow up!