SKILL: Rope Climbs
Some options you’ll have available to you:
Level 1: Self Assisted with feet on the ground
Level 2: Knotted Rope Climb
Level 3: Wrapped rope Climb
Level 4: Legless Rope Climbs
25:00 for Quality
2 Rope Climbs
1:00e Side Plank
10 Matador Dips or 15 Bench Dips
Work through these 4 exercises at an aerobic pace. You should be conversational and sweaty.
Pick 1 exercise from each category and perform 3 sets of 10-12 reps in a circuit.
Push: DB Bench Press or DB OH Press
Pull: Ring Row or Pull-Up
Lower: FFE Lunge or Double Kettlebell Deadlift
Tomorrow we have: Wall Ball / DB Deadlifts / C+J
Friday we have: Floor Press / Gorilla Rows / Bi’s & Tris work
CrossFit Group Class Programming Template
New CFSBK Class: RESILIENCE & RANGE
This class will incorporate a variety of movement practices to support training longevity, joint health, range of motion, and resilience of mind-body. We’ll utilize Functional Range Conditioning (FRC), vinyasa yoga, breath work, and mindfulness techniques.
From Coach Whit:
I believe in the power of movement and it’s potent effect on our human minds and bodies. My mission is to help you improve the function of your joints, whatever structure you currently have, so you can move in the ways that are important to you throughout your life. Here are some helpful definitions to consider:
Flexibility: Passive range of motion; this is the foundation for all of the movement you do in your life, but it is essentially “useless” without the ability to actively achieve/express that range
Mobility: Active, usable range of motion that you can create. It’s flexibility + strength and control. More mobility = more ability to maximize movement potential safely, efficiently, and effectively.
With training, we can attempt to capture passive range of motions and make them active. Closing this gap acts to safeguard our joints, building injury resilience and strength capacity. The better our articular hardware, the better the muscles surrounding that joint can work and play over time. (A.K.A. “Gains!”)
In class, we’ll balance this sometimes strenuous effort with movement flow, breath-work, and mindfulness. Come get a little R&R… resilience and range!
Saturdays / 9AM / The Annex *Note that this class will finish at 9:55AM so folks can take group class afterward if they choose.
Our first class will be THIS SATURDAY! Sign up on ZP as you would any other Group class!
Got questions? Email me! Whitney@crossfitsouthbrooklyn.com