CrossFit South Brooklyn

Established 2007

Box Squat | WOD 10.14.19

Posted on

Box Squat

3-3-3-3-3

Work up to a heavy, but not max-effort, triple of Box Squats. 

Post loads to comments.
Week 1 of 4

_____________________

AMRAP 10 Minutes:
5-10-15-20-25…
Wall Ball 20/10, 14/9
Box Jumps 24/20
2x Double-Unders (10-20.30…)

Modify the Dubs to Alternating Foot Steps or Singles as needed. 

Post rounds, reps, and Rx to comments.


“Toni, how did 20.1 go?” Photos from our first Friday Night Lights event of the Open are up on Flickr. Thanks to everyone who came out! See you again this Friday…

Upcoming Training Cycle Template

Training Cycle Dates: M 10/14/19 – S 11/10/19 (4 weeks)

Goals: This 4-week cycle will run us through the 2019 Crossfit Open Redux! Open workouts will be the group class for Saturdays. Understanding the fact that we won’t know what movements will be programmed until Thursday evenings, we’ll aim to be on fresh legs and ready for anything (just about) on Saturdays. Olympic lifting will show up Tuesdays and/or Thursdays and/or Sundays, depending again on what the Open Workouts are. The general template will look as follows:

Monday

Heavy Squat or Hinge Variant + Medium Intensity Metcon

Tuesday

Skill Work + High Intensity Metcon

Wednesday

Heavy Press Variant + Low Intensity Aerobic Metcon

Thursday

Medium Intensity Aerobic Intervals

Friday

Unilateral Lower/Upper Body Strength Work + Stability Work + Cyclical Cardio Work

Saturday

Open Workout!

Sunday

Skill Work + Recovery Day

News and Notes

  • Go HERE to sign up for this week’s Friday Night Lights. Please note that we’ll be offering 4:30pm and 5:30pm classes on Friday nights throughout the Open, but Friday 6:30pm classes will be cancelled through November 8th. Because Friday is no longer a scheduled rest day, we’ll be running the Open Workouts only during Friday Night Lights and Saturday group classes. You can, of course, also do the workouts during Open Gym.
  • Check the blog tomorrow to read an interview with our October Athlete of the Month. Who’s it gonna be?!
  • CFSBK is running on our regular schedule today. Have the day off? Come get your fitness on with us!

_____________________
What Apes Can Teach Us About Our Heart Health NY Times
Indigenous Peoples’ Day: Rethinking How We Celebrate American History Smithsonian

Comments

  1. Box Squat:
    95, 115, 125×4 sets of 3
    After my first set of 125, Lynsey recommended we drop to a little stool with a 45# plate. Wow! That made a huge difference.

    Really enjoyed these, *especially* after moving the block lower. It was cool to really dig through my sticky spot.

    Wod: made it 15 reps into the 25 round on wallballs.

    As for the open, I did 137 reps. Wish I wouldn’t have taken so many breaks in the clean& jerks. I could have stuck with sets of 5/3, but got tired and broke it up more.

    Same thing for today. I really hate wallballs, so I just broke them up and rested too much : X

×