WOD 5.21.20

Virtual Class Zoom Room
Password: CFSBK

Road Warriors Cycle 2, Wk4, Day 2

Warmup 
Joint Prep:
10 Forward/Back Ankle Rocks
10 Quadruped Rocks to Shin Stretch
4e Quadruped Hip CARS

3 Rounds:
5 Inchworm w/T-Rotation
10 Bottom-to-Bottom squats
15 Hollow Rocks

Running Prep
400m Run

Starting easy but increasing intensity. Rest as needed before work.

Workout
5 Rounds:
10 Burpees
15 Squats
200m Sprint

• Rest 3 min between intervals. High intensity but aim for consistent splits.
• Similar to 2 weeks ago but less rest and 1 less set.

Cooldown
5 Minute Walk

Then,

Accumulate 10 minutes: Standing Forward Fold, Ground Based Hip Circles, Pigeon Pose, Down Dog

Post work to comments.

_____________________

Brittnastics 5.21.20

Body Awareness & Play
3 Rounds of Forward Roll Progression Work:
3 Upper Back Off 
3 Lower Back Off 
3 Baby Candlestick Roll

Cartwheel Progression 
Carl Paoli’s “4 Points of Contact”
5×3-5 Bear Position Circles

Safe for everyone to try! And can be done inside or out!

Freestanding Handstand Work

Prep/Option for Athletes Not Quite Ready for Freestanding Work

3 Rounds:
4 each Handstand Leg Lift
:10 Floor Body Tightener
:10 Chest-to-Object (can use a spotter or set your object up so you’re between it and a wall)

and/or

8-10 Attempts at Freestanding Handstand

For those of you who are comfortable trying this again! Remember, try to kick up close to the wall without actually touching the wall. Or, you can go back to your “floaters” drill. Another option would be having someone spot you.

Handstand Walking Strength and Skill Work
Prep:
3 x 6-10 Box Shifts (add load from last week)
3 :10 Single-Arm Hold (add load or time under tension from last week)

+

Walking Work:
5 x 1-2 reps of Side-to-Side Walking

With feet on box or in hollow body position on wall. You can count 1 rep as going 3-5 steps one way & 3-5 steps the other way. If you’re more advanced play with your Handstand Walking Start Drill + in-place marches. Watch the video for the ideas of how to scale up!

Handstand Push-Up Work
3 x 4-6, rest :60
2 x 6-8, rest :60
1 x 10-12, rest :60

Start with your hardest variation for the 3 sets, then make it easier for each subsequent set. For example, maybe you do 3 sets of 4-6 reps with your feet on a 30 inch surface, then you do the 2 sets on a 24 inch surface, and the 1 set on a 20 inch or less surface. Make sure to get that “tripod position” in the bottom by loading the shoulders forward & down not just down! 🙂

You could also do this with Push-Ups starting on the floor then going up to a surface, etc. Lots of ways to play it and get the pressing in!

Walk Endurance Finisher
Accumulate 3 Minutes of Bear Position Walks (feet on towel or sliders)

Post work to comments.

 

View this post on Instagram

 

A post shared by CrossFit South Brooklyn (@crossfitsouthbrooklyn) on May 20, 2020 at 1:32pm PDT

Some gym renovations while we’re closed. Squaring all the mats up, filling in the gaps along the wall, and using mending plates to secure the front mats so they’ll stay in place

A Note from Coach Brittany

Hi all! Thanks again for following along with our Brittnastics programming. A couple of updates! This is the last week of this cycle, next will be another break week, and then we will resume. I hope you have acquired some tools to continue practicing press handstand progressions, freestanding handstands, and handstand walking. This week you’ll see a lot of similarity to last week’s work. I encourage you to progress where you can and continue to spend time in areas you haven’t quite mastered yet. People have achieved their first freestanding handstands, slayed burpee conditioning, achieved first strict handstand push-ups, and improved in countless other ways. I love that people are getting to know themselves and their bodies through gymnastics.

Secondly, I have to cancel this Saturday’s virtual gymnastics class, unfortunately. I hope you will still complete your last day of press handstand work. Feel free to tag me if you post to Instagram. I love to see it!

Tomorrow: Virtual Wine Tasting at 5:30pm

Mark your calendars for a CFSBK-exclusive Zoom session on wine. CFSBKers Chris Modica (owner of Brooklyn Wine Exchange) and Tom Shpetner (General and manager of Franklin Turnpike) would like you to join them for a Zoom wine tasting tomorrow, May 22nd at 5:30pm. Chris’s bottle shop will have a few specials on hand for you, and Tom will walk you through a quick tasting.

Our wine wasting will revolve around three selections that you can find for 10% off each at Brooklyn Wine Exchange, which is in Cobble Hill on Court Street between Atlantic Avenue and Pacific Street (Chris has a Vespa, and he aims to use it, so delivery is an option.) Tell the shop you’re part of the #cfsbksquad for your discount on these three gems.

Here’s the wineup:

• Nautilus Estate Marlborough Sauvignon Blanc 2019: $17
• CVNE “Cune” Rioja Crianza 2016: $14
• Commanderie de Peyrassol Cotes de Provence Rose 2019: $20

CFSBK members can call ahead for in-store pickup or call to have the wines delivered, provided that they purchase all three wines. Chris is kindly offering free delivery if you purchase the full package.

Check out the event page to learn more about Tom and Chris!

Question of the Day

What’s a TERRIBLE movie that you love?

_____________________
30 Animals That Look Like They’re About to Drop the Hottest Album of the Year boredpanda
20 Weights-Free Exercises to Help Your Deadlift BarBend