CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Morning Mindfulness: 8am
7×3 Strict Tempo Pull-Ups
Today’s pull-up work is all about positional strength. Focus on what’s happening at the top of your pull-up, adding assistance such that you can hold a mature position at the top for three seconds each rep. The tempo is 1 second up, 3 second hold at the top, 2 second descent and a 2 second hold at the bottom. If band assistance isn’t enough, perform self assisted pull-ups or ring rows with a similar tempo. Even if you have strict pull-ups, you may not be able to achieve the tempos assigned, so don’t have an ego about grabbing a band to work that top range strength.
3 Power Cleans
For today’s workout choose a weight that will allow you to perform three clean singles in quick succession before heading into the burpees. If you want to practice some barbell cycling today go for it, or you can drop each rep from the top. Regardless, choose a weight that will challenge you but allow you to keep perfect form. Aim for finishing each round by no more than the :40 second mark. If you’re not able to keep up, consider dropping the burpee volume. If you’re going super saiyan, consider adding a rep or two. This workout is intended to keep you at a steady working pace, not redlining for the 15:00.
CrossFit Group Class Programming Template
CFSBK @ Home
3 – 4 Rounds @ EZ Pace:
10 – 12ea Single Arm Bent Over Row
20 Alternating Supermans
10ea Side Plank Rotations
3ea Single Arm Hang Power Cleans
6 Lateral Burpees Over DB
6ea Single Arm Hang Power Cleans
8 Lateral Burpees Over DB
9ea Single Arm Hang Power Cleans
12 Lateral Burpees Over DB
Mikey 1 Representing the Morning team in style with blue shoes, socks, shorts and mask on fleek. Do we still say on fleek?
We’re tabulating the scores from week 1 and will have team results up tomorrow!
Mikey Girodano took the top spot for the men this year with 7 wall walks into the 21 round! For the ladies, Toni Smith took it for the ladies with 19 wall walks into the 21 round! Incredible scores!
To see the full break down for the whole affiliate including categories by age group, check out: CrossFit South Brooklyn Results
Great work to everyone who took on and completed week 1!! Only two more workouts to go and give it your all!!!
5x CrossFit Games champion Mat Fraser on the Joe Rogan Experience Podcast Spotify