CrossFit South Brooklyn

Established 2007

Friday 9.18.20

Posted on

CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm
Morning Mindfulness: 8am
Fit55 @ Home: 11am Fit55 Zoom Room (Password: fit55)

Today’s Programming

CrossFit

STRENGTH

Front Squat
3-3-3-3-3

Notes:
Work up to a heavy triple, no missed reps.

METCON

AMRAP 16:00
6 Rack Thrusters
12 Burpees
48 Double Unders

Notes:
RT: Thrusters taken out of rack. Sets should be challenging but unbroken 135/105/85/65…
BP: Extra credit for strict push-ups
DU: 48 / 32 / 48 Alt 2 step / 96 Singles

CFSBK @ Home

Warm – Up

6 Yoga Push Ups
12 Alt Sit Outs
12 Alt Heiden Jumps

Strength

5 Sets on each side of:
1 x Single Arm KB/DB Snatch
+ 2 SA Push Press
+ 3 Single Arm Waiter Squats
+ 4 Single Arm Bent Over Row
+ 5 Single Leg RDL

(No DB or KB?)
5 Sets on each side of:
5 x NP Burpee
+ 5 x Push Ups
+ 5 x Paused Jump Squat
+ 5 Single Leg RDL
+ :30 Arrested Superman

MetCon

AMRAP 12:00
3ea DB/KB Thrusters
6 Burpees
24 Low Box Runners

Fit55 @ Home

Warm-Up

3 Rounds:
8 Hip Bridges
8e Side Plank Powell Raises
4e Lunge Stretch w/Overhead Reach

Strength

4-5 sets each of:
1) 10 Alternating Ground to Shoulder
2) 8e Plank Single Arm Rows
3) :20 Reverse Bridge Plank
*Rest about :30-1:00 between exercises

MetCon

4 Rounds of :40 Work / :20 Rest
1) Mountain Climbers
2) Sit Ups
3) Single Arm Thrusters

Alternate arms on the Thrusters each round.
Rotating through the work stations, aim to work at a challenging pace on each station.

Announcing a new CFSBK Hero Workout

This Sunday CFSBK will be offering up a brand new home-brewed hero workout entitled “Education Front Line”. Our intention is to honor the contributions to society our teachers and administrators make every day in service of our children and the future of this country. Now more than ever, we also want to acknowledge the obstacles that every teacher faces going into this new and unprecedented school year. Last March, with essentially no prep time educators pivoted to distance learning with limited resources and experience to finish out the school year. This Fall, many are going back into school buildings risking their own safety and that of their loved ones to provide for their students and communities. In our discussions with teachers and administrators, anxiety is high, stress is prevalent and each district has offered varying levels of support, communication and thoroughness in their safety plans. With this workout we honor their personal sacrifices and acknowledge their profound importance to society.

On Sunday several of CFSBK’s teachers will be performing this workout at Thomas Greene Park. We decided to keep it outside so that we can accommodate more than 8 people and some teachers had chosen not to engage in any indoor group activities before the school year started. The workout will also be programmed as Sunday’s conditioning and in Saturday’s CFSBK @ Home workout.

“EDUCATION FRONT LINE”

AMRAP 20:00
1-2-3-4-5-6-7-8…
SA DB Hang Power Clean
SA DB FSQ
SA DB Push Press

Round 1: 1 Left arm Clean, 1 Left arm FSQ, 1 Left arm PP, 1 Right arm Clean, 1 Right arm FSQ, 1 Right arm PP
Round 2: 2 Left arm Cleans, 2 Left arm FSQs, 2 Left arm PPs, 2 Right arm Cleans, 2 Right arm FSQs, 2 Right arm PPs
Etc.

There is some symbolism built into the programming of this workout.

Ascending rep scheme: The workout starts at one rep per arm and moves up through the 20 minutes. Each round represents a new grade (3rd grade, 4th grade etc) and the idea is to see how far you can make it. Can you clear 12 rounds and make it into higher learning?

Single DB: The workout is intentionally austere with only one DB to work with. This represents how teachers across the country have to be creative and versatile with limited resources to get the job done. With one DB we’ll do three different movements (Hinge, Squat, Press) in order to create a well rounded workout.

Single Arm: This represents the uniqueness of each student and how teachers need to distribute their effort among varying levels of learners to get them through their education.
 
Operation Backpack

CFSBK is partnering with Operation Backpack which has the goal of providing brand new backpacks and grade-specific school supplies to children living in homeless and domestic violence shelters throughout the five boroughs of New York City.Please help us support Operation Backpack® 2020, a community service of VOA-Greater New York, by making a donation. Even a small donation will help! Our goal is $1,000!

Here is our donation page!

Comments

  5. I’m going to do virtual class tomorrow so that I can do the hero workout, but I can’t cancel class; hoping to let someone from the waitlist take my spot.

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