Workout of the Day
STRENGTH
A1) Romanian DL : 3 x 8-10 @ 3011
rest 45-60 sec
Notes
Same load and tempo as week 1, just more reps today!
Regular or hook grip only, no switch grip.
Hold. The. Tempo.
A2) Glute Bridge DB Floor Press : 3 x 8-10 @ 3011
rest 45-60 sec
Notes
Squeeze butt to keep hips fully extended throughout.
Go heavy!
METCON
3 Rounds For Time:
15 Hang Power Cleans
15 Burpees
Notes
Use a light-medium weight, something you can complete in 2-3 quick sets. For example: 9-6 or 6-5-4.
If you are newer to barbell cycling, consider scaling the volume back to 10 reps per round so you can take more time to practice technique without rushing.
Set a sustainable pace for YOU on your burpees to hold in rounds 1 and 2. Go for broke on the last round, and make sure you fully extend at the top of each one! If you always scale to a no-push-up burpee… consider doing the full movement today while scaling back volume (7-12 reps instead of 15)
CrossFit Group Class Programming Template (WK2/6)
The Return of Diapers & Dumbbells!
CrossFit South Brooklyn is excited to offer Diapers & Dumbbells, a prenatal & postpartum fitness class designed to help new mothers and their partners safely return to exercise, connect with other parents, and develop the strength they need to support their growing babies. This is a one-hour class that focuses on pregnancy appropriate fitness and includes time for socializing with other parents and their babies. Diapers & Dumbbells provides a supportive environment and is appropriate for individuals with or without previous CrossFit experience. Classes are open to mothers (and partners) of all fitness levels and their pre-crawling/pre-walking babies. We provide staffed child care in the same space for the duration of the class. This is an opportunity to work on your fitness while we keep an eye on your baby just steps away!
DAYS & TIMES
Monday: 1:30-2:30pm
Wednesday: 1:30-2:30pm
Our facility includes changing rooms that may serve as a private nursing, pumping, or diaper-changing station.
PRICING
Classes resume on June 20th!!
What to Bring:
Along with yourself and your baby, we recommend that you bring your typical baby changing supplies as well as a blanket to lay your baby on. We suggest bringing your baby to the class in a stroller so that they can be comfortable and easily wheeled around the gym during class.
How soon postpartum should I be before coming?
This class is appropriate for mothers who have been cleared for exercise by their doctors and are at least 5 weeks postpartum. Our coaches are familiar with the special considerations of postpartum trainees and we encourage you to contact us with any questions or considerations you might have!
Who Teaches this class?
This program is taught by CFSBK owner David Osorio and the babies are cared for by Sasha Slocombe. David has worked with prenatal and postpartum members for the past 15 years. He also helped developed this program which we launched in 2017 and co-authored the CrossFit Coach’s Guide to Training Pregnant Women. Sasha has worked with families as a parent-baby yoga teacher for over 20 years and as a labor-support doula for 10 years. Her three children are her greatest teachers.
YAY!! Welcome back babies and moms!