CrossFit South Brooklyn

Established 2007

WOD 6.17.20

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Locked & Loaded WOD Whiteboard Explanation 6.17.20

Warm Up
6 x :10ea 90/90 Hip Stretch
6ea Side Plank Rotations
6 Inchworms w/Shoulder Taps
6 Pause Jump Squats

CRAZY METCON
3 Rounds for Time: 
20 Push-Ups
30 Air Squats
40 Single-Arm Push Presses (20 each arm)
50 Sit-Ups
60 Russian Kettlebell Swings

Break up the Push Presses as needed.

Cash Out
4 x:30e Dumbbell Star Planks

Post work to comments.

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FIT 55+ At Home WOD 6.17. 20

Warm Up 
3-4 Rounds (at a deliberate pace): 
3e Lunge Stretch with Hip Lift
12 Down Dog Alternating Calf Marches
:20 Reverse Plank Hip Bridge

Strength
4-5 Sets (each): 
8e Stagger Stance Deadlifts
8e Elevated Plank Renegade Rows

Conditioning
Cycle Through 5 Rounds of the Circuit: 
:30 Work / :30 Rest
1) Jumping Jacks
2) Sit-Up to Hips-Up
3) Bodyweight Get-Ups

Try to alternate directions on the Get-Ups if you can.

Post work to comments.

Jump Rope Coaching with Coach Lynsey

Are you struggling with Double-Unders? Do you want to learn new jump rope skills? Or do you just want to perfect your technique? Coach Lynsey is offering 30 minute one- on- one Zoom jump rope coaching sessions tailored to your needs. For most of us, jump rope is both frustrating and rewarding in the context of workouts, but while it can be challenging, it’s fun and a great way to train your cardiovascular system! So, whether you’re looking to learn the basics of Jump Rope, improve your capacity in workouts, or add new skills to your repertoire, this additional training opportunity could be for you.

Pricing

One 30-Minute Zoom Session: $55.

(Note that we want this programming to be accessible for all, so if you’re keen to sign up, but facing financial hardship – please reach out to Lynsey!)

Email Coach Lynsey at Lynsey.Roddam@gmail.com to sign up! 

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Looking at Masks and Respiratory Health NY Times
Syn Martinez: Race, CrossFit, and Inclusivity in Fitness BarBend

Comments

  1. This was indeed a CRAZY metcon. 23:58 with 25# each on the DB and KB.

    Also, in 7 AM class I learned that I’m among a very small minority of people who don’t pee in the shower. I really had NO IDEA that almost everyone does this and I think my entire view of the world is changing.

    • Peeing in the shower is the most satisfying pee. You and the water stream from the showerflow become one for a glorious few seconds.

      • I’m just glad I wasn’t the first person to answer the question. I bet if I had been, everyone would think I’m a big fat liar. As it was, I believe my consternation was apparent after having heard like 10 people in a row say “duh, who doesn’t?” and you all know that I am not a big fat liar. Not about this, anyway.

  2. Hi from Georgia!!! That’s me!

    This metcon looks amazing! Wish I had woken up for the 7am. I hope I am back from seeing houses with our realtor in time for 6pm workout…That’s the best part of these virtual workouts!

    Lots of love!
    Allie

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