Seated Arnold Press / Back Squat Superset
A1) Seated Arnold Press:
2 x 14-16 @4121
A2) Back Squat:
2 x1 4-16 @ 4121
Use a load that’s light enough to allow you to perform the prescribed reps at the prescribed tempo. This will probably be in the ballpark of 40% for most folks. Modify Back Squat to Goblet Squat as needed.
Rest :30 between movements and 1:00 between sets.
Post loads to comments.
Week 2 of 6
3 Rounds for Time:
20 Alternating Front Rack Reverse Lunges 95/65
The barbell comes from the floor and should be light for you, unbroken on the fast end. Modify volume on pull ups and/or to jumping pull ups or ring rows as needed.
Post time and Rx to comments.
CRASH-Beasts doing their final training session in Harvard’s Newell Boathouse last year
Train with an Olympian: Register for CRASH-Bs!
The CrossFit South Brooklyn Indoor Rowing Team is mounting its 11th annual CRASH-Bs campaign! Held in Boston each year, CRASH-Bs is the premier indoor rowing championship. The training program starts today, but there’s still time to sign up! .
Coach Nick is leading a crew of CRASH-Beasts to the 2020 CRASH-B Sprints on Sunday, March 1st, 2020 at Boston University’s Agganis Arena. Doors open at 7:00am. The CRASH-B Sprints is a one-day event with racing scheduled from 9:00am to 4:00pm.
Coach Nick will guide the team through a 14-week program based on his training regimen when he was competing at the Olympic level. The program includes:
- Three 2-hour technique clinics (which include a workout) plus 4 group races
- 1 T-shirt ($25 value)
- 6 days per week of programming access which includes rowing machine work, GHD, and other assistance work
- Remote coaching through video analysis
- Online support via the Facebook group, video analysis, and general support/feedback
Please contact Nick at Nick [at] Crossfitsouthbrooklyn.com with any questions.
A) Full Access to CFSBK Facilities & Equipment
Full Payment Up Front (Non-Refundable)
Non-Member Rate: $450
Member Rate: $360 (20% discount must be applied through our front desk)
Three Monthly Payments
Non-Member Rate: $168 per installment ($504 total)
Member Rate: $134.40 per installment ($403.20 total)
B) No Use of CFSBK Facilities & Equipment (Full Participation in Clinics and Tests)
Full Payment Up Front (non-refundable)
Three Monthly Payments
$105 per installment ($315 total)
NOTE: Your card will be charged immediately for the first month and then again each month until the program ends (3 total payments). Payments are non-refundable once the charge has been processed; however, you can stop future payments at no penalty as long as you give the front desk 3 days notice.
If you’re already a CFSBK member and want to keep your recurring membership while training for CRASH-Bs, then Option B is for you. If you wish to put your current membership on hold, then Option A is appropriate.
Head over to the event page to see the full calendar of events.
“I Don’t Want to Get Big & Bulky!” Girls Gone Strong
Prilepin’s Table for Olympic Weightlifting Catalyst Athletics
7 AM OMG I love when Nick picks the tunes!
Arnold press at 12.5#, but this time I made 16 reps each time (I did 15# x14 and 12.5# x 14 last time)
Squat 105#, 16 reps
WOD was so much harder than I thought it would be! I have Fran cough now. 9:46 Rx, and my pullups absolutely died in round 3. Exact same number of pullups that I did on Saturday in the partner WOD, but breaking them into 2s on Saturday sure made them a lot easier. (Also I guess doing them right after insane tempo Arnold press doesn’t help.)