CrossFit South Brooklyn

Established 2007

Friday 12.4.20

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

Workout of the Day

30:00 For Quality and Load
2:00 Row
16 FFE Barbell Reverse Lunge
1:00e Side Plank or 2:00 trunk work of your choice.
16 Seated Arnold Presses

Notes:
Maintain an aerobic pace on the row and try to do the side planks unbroken. Weight on the lunges and presses should be progressive until the rep range is quite challenging.

CASHOUT

3 Sets
8-10e Windmills
10-12e Single Leg RDLs

Notes
Use the same implement for both movemnts and try to move at a steady pace.

CrossFit Group Class Programming Template

CFSBK @ Home

Workout of the Day

For time:
30 Jump Squats
30ea Single Arm Seated Arnold Press
30 KB/DB Swings
30 Lunges
30ea Single Arm DB/KB Power Clean & Jerks
30ea Single Leg Crossbody RDLs
30ea Single Arm Push Press
30 Burpees
30 Sit-ups
30 Alt Pistols

Time Cap: 40:00

Fit55 @ Home

Warm-Up

3 Rounds:
8 Wide Stance Forward Bend + Back Bends
4-8e Side Plank Knee Raises
8 Reverse Bridge Plank Ups

Strength

4-5 sets each of:
1) 5e Split Stance Deadlifts
2) 10 Legs Up Toe Reaches
3) 20 Alternating Plank Toe Taps

*Rest about :30-1:00 between exercises

Interval Conditioning Circuit

4 Rounds of 40s Work / 20s Rest
1) No-Push Up Burpees
2) Alternating Arm Snatches
3) Squats

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

A message from Akoto

Hi CFSBK fam,
Some news: I’m teaming up with Lauren Williams, my good friend and editor-in-chief of Vox.com, to launch Capital B, a local and national news network dedicated to serving Black Americans.
Capital B will report for and with Black people across the country on the issues that matter most to us, and do journalism that holds the people and institutions who have failed Black communities accountable. So, we will have tons of work to do.
We’re doing this because the 2020 election reminded us, yet again, that Black Americans always do what needs to be done to push this country forward. We deserve more newsrooms that see us, that produce journalism that help us manage our circumstances and participate in civic life.
Capital B launches mid-2021. We’ll have lots more to share in weeks ahead, so visit Capital B to sign up for email updates. You can also stay in the loop by following me on Twitter and Instagram.
 
Most importantly, if you believe in this mission, make a contribution and become a founding member.
 
CFSBK is my forever fitness family. Miss ya’ll!

Comments

  6. Congratulations and thank you!! Just signed up to be a member. Miss seeing you in Short Circuit. You’re obviously crushing it outside the gym too 🙂

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