CrossFit South Brooklyn

Established 2007

Thursday 10.29.20

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Virtual Class Zoom Room (Password: CFSBK)
Virtual Yoga: 7am
Pilates Happy Hour: 6:00pm
Kids: 4:30pm

CrossFit

A Day: T&G Deadlift / Horizontal Push / Shoulders

STRENGTH

A1: 1/2 Kneeling Landmine Press
4×12-16 each side

A2: Palloff Hold
:40 each side

METCON

Start a running clock and at the 0, 6 and 12 minute marks perform:

3 Rounds of:
6 Deadlifts
9 Push-Ups
27 Double Unders

Notes:
Each interval of the triplet should take around 3-4 minutes or less so the workout is roughly 1:1 work to rest.

Deadlifts: 54 total reps. Go medium heavy for this rep range, you should be able to pull all 6 reps unbroken every round. Ideally its the same weight for all rounds but if you feel like you over or under shot after the first round you can adjust the load.
Push-Ups: 81 total reps. 9 Push-ups / 6 push-ups (on toes only) / 9 Inclined Push-Ups
Double Unders: 243 total reps 27 DU / 18 DU / 27 Alt2


Sara G with a solid back rack position. Tight grip, elbows just slightly behind the bar and an active contraction of her upper back muscles to support the bar and her posture.

Yoga back to Zoom

Going forward, Yoga for Athletes will continue as a virtual class instead of meeting in Prospect Park. We’ll planning on moving ahead with Thursdays at 7AM for now, but if you have particular requests about a different or better time that you’d like to have this class available, please contact Whitney@crossfitsouthbrooklyn.com

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