CrossFit South Brooklyn

Established 2007

Friday 11.27.20

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

CrossFit Group Class Programming Template

STRENGTH

Front Rack Box Step-Ups
3-4×8-10e

Notes:
Perform all 8-10 reps on one side, rest momentarily and then switch legs. Compare to 11/3

METCON

AMRAP 16:00
8e SA DB Push Press (X↑-1-2↓-1 tempo)
12 Tuck-Ups
16 Kettlebell Swings

Notes
PP: Choose a DB that allows you to get through a few rounds if not the whole workout unbroken per arm but at a challenging weight.
KB: Go for a heavier bell that will slow you down for 16 swings.

CFSBK @ Home

Warm Up

2-3 Rounds
12 Alt Pike Toe Touches
12 Alt Around the World
:30 Reverse Plank Bridge

Strength

A1. Single Arm Military Press
4 x 6 – 8 Reps Each

A2. Kroc Row
4 x 8 – 10 Reps Each

A3. Bird Dog Knee to Elbow
4 x 12 – 15 Reps Each

Conditioning

AMRAP 16:00
8e SA DB Push Press
12 Tuck-Ups
16 Kettlebell Swings

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

Interval Conditioning Circuit

4 Rounds of 40s Work / 20s Rest
1) Mountain Climbers
2) Sit Ups
3) Single Arm Thrusters (alternate arms each round)

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


Literally everyone loves Cam. End of story.

Commusings: The Rabbit Hole with Jules Evans Commune

Comments

  6. Omg love you all (except maybe the spam message we just got) I didn’t even check the blog until now with the sweet surprise from y’all ❤️❤️❤️

    Can’t wait to see some of your wonderful (half) faces tomorrow while working FD!

×