Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Today’s Programming
METCON
AMRAP 15:00
3 Strict Handstand Push-Ups
6 Deadlifts
9 Box Jumps
Notes
HSPU: 3 Strict / 3 with 1-2 abmats / 3 Piked / 6 DB Strict Presses
DL: Should be medium heavy and unbroken (225/185/155/135/95..)
ASSISTANCE
4-5 Sets of:
10-15 Seated Lateral Raises
8-10e Single Leg Landmine RDLs
CrossFit Group Class Programming Template
CFSBK @ Home
Warm – Up
2 – 3 Rounds:
7ea Cone Touches
:30 Superman Hold
7ea Side Plank Rotations
Strength
A1. Split Stance Contralateral DB/KB RDL
4 x 10 – 12 Reps Each
A2. One Arm DB Lateral Raise
4 x 8 – 10 Reps Each
A3. L Sit
4 x :20 – :30
METCON
AMRAP 12:00
3 Strict Handstand Push-Ups
6 Sumo Deadlift High Pulls
9 Gate Swings
*Scaling Options for HSPU: 3 Piked HSPU; 3ea Single Arm Seated Press
Mark F Raises his hand in VICTORY for the Evening Team!!!
Evening Team takes 21.2
Ladies and gentlemen we officially have a barn burner on our hands with the Evening Team taking 21.2! While the AM team was busy listening to their daily morning news podcasts, the PM team had been burning the midnight oil and training extra hard all last week to take this competition back. It all comes down to week three now to see who is the fittest!
Week 2 Results:
Evening Team: 17.88 points
Morning Team: 19.81 points
See the full team results here
Project Onyx Seeks to Eliminate Racial Disparities in Health and Fitness CrossFit
Umm why does mine say – – -? I finished no-equipment in 15:39! I wanna help!
Hey! Thanks for catching this – that was an oversight on my end! I’ve gone back and added all of the Equipment Free participants to the list.
It Seems that CrossFit HQ is doing the Equipment Free group as an entirely separate leaderboard. For the purposes of the CFSBK leaderboard, we are putting Equipment Free and Scaled people together to compare reps/times/etc. Therefore, RX would rank higher, then Scaled and Equipment free together. This changed some ranks from last weeks leaderboard as well. If you or anyone else has thoughts on a different way to incorporate the Equipment Free Scores, please feel free to reach out to me (brett@crossfitsouthbrooklyn.com) – I’m all ears and open to suggestions here as this is the first time ever the Open is being done like this!
Brett
#FakeScores
Hey Curling fans. I came across a curling bar on the street today. I guess someone had given up on the home workouts. It’s 4′ long, about 10 pounds, and has threads on the end for weights (which I don’t have).
If anyone wants it, let me know. rgreenspan at me dot com
pickup would be around the grand army plaza area on PPW.
-rg
Go Morning team!!! I do believe that the morning team is entitled to a handicap. With daylight savings so close to the open this year it really threw off our precious circadian rhythms… explains the dip in performance. 😂 We WILL make a comeback, look out evening team!!!
LOL!