Wednesday 12.8.21

Today’s Programming

BODYBUILDING

A1: Low Incline Pause DB Bench
12-12-Max

A2: Supine Grip Pendlay Rows
12-12-Max

A3: Goblet or Post Supported Cossack Squat
3×8 each leg

B1: Seated Lateral Raises
2×15-20

B2: Barbell Roll Outs
2×10-15

Notes
Perform 3 total sets of Part A increasing in intensity each set. The first set should feel like 75% effort, the 2nd 85% and the final 95%. For the Max reps, cap your effort at 20 reps. After you complete the 9 total sets of part A, move directly into part B.

METCON

3 Rounds on a Running clock of:
On a Rower or Air Bike:

50 Seconds Work
10 Seconds Rest
40 Seconds Work
20 Seconds Rest
30 Seconds Work
30 Seconds Rest
40 Seconds Work
20 Seconds Rest
10 Seconds Work
50 Seconds Rest

Notes
This is a 15 minute monostructural interval piece with alternating work to rest couplets. While you’ll be able to increase your intensity as the work intervals decrease, don’t look to be doing a bunch of sprints on this. Plan for 15 minutes sitting on the erg.

CrossFit Group Class Programming Template (WK5/6)

Denizens of 608. Burn this machine storage configuration into your retinas.

Intuitive eating: How to make it work for you Precision Nutrition

Did you know that CFSBK has Precision Nutrition certified coaches on staff? If you’re looking to get some support and coaching on your nutrition and lifestyle goals, you can reach out to any of the coaches below who are open to taking on new clients. A nutrition coach works with you week in and out on developing a long term, sustainable nutrition strategy all while keeping your accountable to your goals. Are you thinking about your 2022 goals and want some help? Ask and you shall receive!

Lauren Snisky: lauren@crossfitsouthbrooklyn.com
Brett Ferguson: brett@crossfitsouthbrooklyn.com
Whitney Hubbard: Whitney@crossfitsouthbrooklyn.com