Workout of the Day
54-42-30-18 Reps for time of:
Air Bike or Row
Partners will work through the couplet dividing work as they see fit. Divided evenly, this works out to 27-21-15-9 reps per person. (72 reps per exercise).
Thrusters should be medium weight (95/75/65/45/..). If mobility limitations prevent you from comfortably performing barbell thrusters consider DB thrusters.
Bike Volume Scale: 42-32-24-14
A: 3-5 Strict Chin-Ups*
B: 8-12 Lateral Raises
If you came in yesterday and already got your strict pull-ups in sub 8-10 Biceps Curls or 3-8 Hanging Leg Raises depending on your soreness/interest.
For the lateral raises, control the tempo with a brief pause at the top and bottom of each rep, resisting gravity on the way down.
For the chin-ups etc. they should become challenging but submax. If you want to scale up go chest to bar.
Matt trudging through some Front Rack Carry Walking Lunges
We are excited to announce that CrossFit South Brooklyn is now partnering with Thorne HealthTech. Thorne is the premier company in the nutritional supplement industry and is trusted by the Mayo Clinic, 11 U.S. Olympic teams, all four major sports leagues, CrossFit, UFC, and over 42,000 health-care practitioners around the world to provide unparalleled support for your health and wellness.
At CFSBK, we are committed to helping people optimize their health and wellness through a holistic approach to fitness and nutrition. We have customized our gym’s online portal to only provide the supplements we provide the most value which are backed by research and practical experience. Whey Protein, Creatine, Electrolytes, Multi-Vitamins, Fish Oil and Vitamin D.
All CrossFit South Brooklyn members will receive 15% off and free shipping on Thorne product purchases when you create your account after visiting: http://www.thorne.com/u/CFSBK
- You will be prompted to confirm CrossFit South Brooklyn as your HCP referral during account creation.
- Discount will be reflected in your cart.
You can verify your Professional Connection and discount on your Thorne Profile page.