Workout of the Day
STRENGTH
Back Squat
Intermediate+
85%x 5 Reps x 2 Sets
85%AMRAP
Novice
3 sets x 6 Reps
Notes
For both tracks, make sure to be doing 4 progressive warm-up sets BEFORE your first work set.
INTM: If all went well from the first wave, bump up your training load by 5lbs from week 1 and perform the work as written. If you missed week 1’s lift, perform the reps using 85% of your Training max (90% of your true max) rounding down as described in Monday’s post.
NOV: Perform 3 sets of 6 reps at the same weight. You should feel like you could do another 2-3 reps if you had to.
ASSISTANCE
RFE Split Squat
3×8-10e
Strict Banded Pull-Ups
3×12 (3-2-1-2 Tempo)
Matador Supported Leg Raises
3×8-15
Notes
Work through three progressively challenging sets on each exercise.
Yes! Those are banded Pull-Ups. If you can do 12 reps at that tempo without bands give it a shot buts its a very challenging rep range and amount of time under tension. Performing say, two sets of 6 is NOT the same as the one larger set of 12 and all sets should be unbroken. The band is a great way to work a higher stamina set even if you’re someone who has never used a band in their life. Give it a shot! The pump won’t disappoint.
CrossFit Group Class Programming Template (WK4/12)
Look who stopped in this weekend! CFSBK Coaching Alum and international hunk, Coach McDowell Myers!
CFSBK X TYR
Let’s be honest, we have been majorly slacking on the apparel front for… well a long time. So in an effort to provide way more high quality CFSBK apparel we have decided to partner with TYR Sport! TYR is a company that has been pushing the limits of innovation to propel athletes to their absolute best for over 35 years. Originally and still an Olympic swim brand, they have also been developing performance fitness apparel and accessories, working with athletes like Annie Thorisdottir, Noah Ohlsen and Pat Vellner. We are excited to have them on board to help us with our apparel and to strengthen our community even further.
What does this mean for YOU!
- You will have access to our CrossFit South Brooklyn branded apparel and anything on TYR.com through our website at 10% off
- You will have the opportunity to attend events at CrossFit South Brooklyn where you can purchase the apparel at 25% off and footwear at 20% off
- You will be the first to have access to new drops of TYR apparel and footwear
If you have any questions about TYR feel free to reach out to Rachel Murphy, our dedicated TYR Representative, at RMurphy@tyr.com
More details to come once our online store gets set up and we’ll kick things off with a presale on some new merch and an in house event co-branded with TYR down the line!