Workout of the Day
A1: DB/KB Bench Supported Bent Over Row
A2: 1/2 Kneeling Windmill
Work through the couple at a steady pace increasing the load each set.
A: 1:00 Max Box Jumps
B: :40 Max Kipping Pull-Ups
C: :20 Max cals air bike
D: 1:00 Rest
Everyone will work through this in the order written above to maximise your rest on the air bike. Increase intensity each successive exercise. For the Kipping Pull-Ups, you can choose a challenging rep range and try to stay at that volume across each round if possible. Don’t tear your hands on this workout (or ever).
If you don’t have kipping pull-ups, perform strict or banded pull-ups. Do not perform Ring Rows since we already did some horizontal pulling in the prior segment.
CrossFit Group Class Programming Template (WK3/12)
From the CFSBK Vault: Dizzy Diane with Gillian Mounsey
December 12th 2008, former CFSBK coach Gillian Mounsey puts on a clinic with a gymnasty take on the classic CrossFit Benchmark workout “Diane”. This was back when we were still in the Brooklyn Lyceum and you can see from the background how bare bones our setup was. Gillian worked with us for a short while and is a phenomenal athlete who holds multiple world records in a variety of sports, is an IFBB Pro Women’s Physique competitor, took third place at the 2008 CrossFit Games and is an all around wonderful human!