CrossFit South Brooklyn

Established 2007

Wednesday 9.16.20

Posted on

Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6p

Today’s Programming:

CrossFit

STRENGTH

Bench Press
3×8-10

Notes:
Try to go a bit heavier than prior bench press exposures this cycle. That being said, you should have 2-3 reps in reserve on these. No spotting required!

METCON

AMRAP 15:00
5 Front Squats
10 Box Jumps
15 Push-Ups

Notes:
FSQ: Taken out of Rack. Should feel heavy but done unbroken for all sets. (+/135/115/95/75/44/-)
BJ: Step down. 24″/20″/16″
Push-Ups: 15 Push-Ups / 15 Combo Strict and knee / 15 Knee Push-Ups / 15 3/4 ROM knee push-up)

CFSBK @ Home

Warm – Up

2-3 Rounds:
12 Alt Scorpion Stretch
12 Alt Cossack Squats
12ea Single Leg Lateral Hops

Strength

A1. Pistols (or RFE Split Squat)
3 x 5 – 15 Reps Each
A2. Handstand Push Ups (or SA Press/PP)
3 x 5 – 15 Reps

METCON

AMRAP 15:00
12 Alt Single Arm Devils Press
6 Alt Single Arm Overhead Reverse Lunges (Right)
6 Alt Single Arm Overhead Reverse Lunges (Left)


Zelda looking to make sure you RSVP’d before coming.

This week!

This Saturday is CFSBK’s 13th Birthday! We’ll have some 13 themed programming on deck. It’s very appropriate that our 13th year is 2020.

On Sunday we release a new home brewed Hero Workout! Stay tuned!

Why Masks Work BETTER Than You’d Think

Comments

  1. Awwww Zelda is super cute! I miss gym puppers. Dreaming of the day when there’s a vaccine and other people’s dogs at the gym (along with so many other things) can be a thing again.

    Sooooo many pushups. 90 pushups! I am going to be sore for a while.

  2. Hi Stella!

    SBK@Home
    Strength:
    1x12ea RFE split squat @ bodyweight, because I doubted my pistol ability…
    …then 5ea pistols holding onto the back of a chair…
    THEN 10EA ALTERNATING PISTOLS! WOOHOO! I had these, then lost them after my foot surgeries, then found them during the Open last year, then just assumed I lost them again over the last few months. Not so, apparently! Big win.

    3x10ea @ 25# SA DB strict press. Last 3 reps or so of each set got tough.

    Metcon: 5 rounds + 10 devils press @ 25#. Spicy!

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