Work up to a heavy set of 3 reps on the back squat in no more than 8 total sets. Try to go heavier than last week’s box squat triples while keeping the same range of motion.
5 deadlifts, 315/205
18 wall-ball shots, 20-lb. ball
17 burpees, over the bar
Competition loads for this workout are 315/205 for the deadlifts and 20lb to 10′ / 14lb to 9′. Choose a load for the deadlift that will challenge you but you can maintain consistent and correct form with. Leave your ego at the door, please. Aim for 3-4 rounds on this workout.
“Scotty” is a commemorative workout for Scott Deem, a San Antonio firefighter who passed away responding to a four-alarm fire in 2017. Read more here
CrossFit Group Class Programming Template
Alchemy @ Home
Virtual Class Zoom Room (Password: alchemy)
Alchemy @ Home: 7am
5e Quadruped Thoracic Rotations
5e Side Plank Hip Abductions
5 Yoga Push Ups
5e Single Leg Bodyweight RDLs
A1. Goblet Elevator Squats
4 x 8-10 Reps
A2. Single Leg Contralateral RDL to Knee Lift
4 x 5-8 Reps Each
A3. Get Up Sit Ups
4 x 5-8 Reps Each
10 No Push Up Burpee + Single Arm KB Swings (alternate arms)
20 Alternating Arm Gorilla Rows
30 Low Box Runners
Caleb C looking a little too happy during this work set of DB Bench Presses
Knee Strength, Stability, and Range of Motion Seminar with Coach Brett
After a few years of significant knee pain, constant swelling, and not being able to do box jumps/cleans/snatches/etc, I started following a knee program recommended to me by a physical therapist that I respect. I spent the last two years practicing and training the movements to strengthen the connective tissue (calves, anterior tibialis, quads, hamstrings) around my knees. My knees are now stronger than ever AND have a more controlled range of motion than I have had previously. In this seminar I’d like to share with you what I’ve learned to help you get out of knee pain, break through your squat plateaus, or simply help you move through everyday life in a more confident way.
Who is this Seminar for?
Tired of knee pain when you move? Plateauing on strength gains with your squats? Have a feeling of dread or fear when you see Wallballs or Jump Rope programmed in Group Class? Looking for a daily routine to keep your knees active? Want to jump higher? Want to simply be able to keep doing the things you love to do without stiff joints getting in the way? Are you shaking your head, thinking, “If you had my knees, you’d understand…”? I thought that too. If you answered “Yes” to any of those questions….this seminar is for you.
What you can expect
We’ll spend more than two hours together going through all of the movements in the program to make sure you have a proper understanding of progression and execution. I’ll take you through a full workout for your knees, starting with assessment, muscle activation, range of motion work, strength work, finally finishing with some mobility. We’ll go through detailed progressions to take you from where you are to start building those bulletproof knees. You’ll leave with a specific plan on how to advance toward a greater PAIN FREE range of motion and how to systematically add load to the movements.
The Knee Seminar will take place on Sunday July 25th from 1:30 pm to 4:00 pm. The cost of the seminar is $75. Space will be limited to ensure that all participants receive the attention and detailed instruction that they deserve. If the cost of this Seminar is prohibitive to your participation, please reach out to me to discuss – brett@crossfitsouthbrooklyn.
Date: August 29, 2021
Time: 2:00 PM to 4:30 PM
Spaces Left: 5 Capacity: 16