CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am
Teens/Preteens: 4:30pm
Today’s Programming
METCON
Repeat the following interval for 5 total sets:
AMRAP 3:00
3 Power Cleans
6 Push-Ups
18 Double Unders
Rest 1:00
Notes
For each round after the first, pick up where you left off the prior round. Your score is total rounds completed in all 5 intervals cumulatively.
CLN: Choose a medium heavy weight on the cleans that will allow you to perform 3 steady singles with perfect form.
PU: Strict / Incline or Banded
DU: 18 DU / 9 DU / 18 Alt 2 / 36 Single Unders
ASSISTANCE
A1: Floor Chest Fly
3×12-16 Reps
A2: Single Leg DB RDL
3×8-12 each Reps each
A3: Copenhagen Plank
3x:30e
Notes
Work up to three challenging sets on each exercise while prioritizing tension and control.
CrossFit Group Class Programming Template
CFSBK @ Home
Warm-Up
2 – 3 Rounds of:
12 Alt Supermans
6 Alt T Push Ups
12 Alt DB/KB Swings
Strength
A1. Contralateral Offset RDL
3 x 8 – 10 Reps Each
A2. Single Arm DB Floor Press
3 x 10 – 12 Reps Each
A3. Star Plank
3 x :20 – :30ea
Conditioning
5 Intervals of:
AMRAP 3:00
3ea Single Arm DB Power Cleans
4 Push-Ups
12 Low Box Runners
Rest 1:00
Notes
Count one foot for reps on the low box runners or replace this movement with a Jump Rope Skill
Today is Coach Patrick’s first day at CFSBK. Get Stoked!
Starting Strength with Coach Jeremy
The Starting Strength program is an opportunity to spend 8 weeks honing your technique and increasing your capacity at the most fundamental strength movements: Back Squat, Overhead Press, Bench Press and Deadlift. This small group format of 90 minute sessions offers one-on-one guidance, great camaraderie, and a simple roster of movements allowing you time to correct errors and challenge your limits.
Whether you are brand-new to lifting, someone with experience who has struggled to surpass a plateau, or just looking to try something different, by taking the time to focus exclusively on the lifts that support almost ever other activity you do inside (and outside) the gym, you will gain confidence and enhance your performance.
Monday May 10th – Friday July 2nd
This cycle meets at 11AM Monday and Wednesday and Friday
Register Here (3 Spots left!)
Inside CrossFit South Brooklyn: The Docs (Reposted today on CrossFit.com!)