CrossFit South Brooklyn

Established 2007

Wednesday 7.13.22

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Workout of the Day

STRENGTH

A1) Paused Deadlift
3 x 5

Notes:
Heavier than last week, provided you were in good form and maintaining the pause.
Pause for 1 full second with the plates JUST 1″ off the floor. Continue to standing and then use a controlled tempo to return the bar to the floor.
These are dead stop lifts, not touch and go.
Use an overhand or hook grip, but no switch grip.

A2) Alternating Dumbbell Bench Press
3 x 12-16 alt @ 2011 tempo

Notes:
This is the same as 3 weeks ago. See if you can increase your workload today either through more reps at the same load, more weight, or both!

ASSISTANCE

16 Min For Quality:
10 reps: 1 push up + 1 plank shoulder tap each side*
10 ea side: single arm KB swing
4-6 slider body saw
270m run

Notes:
On the push up complex, 1 rep = 1 push up + L hand taps R shoulder + R hand taps L shoulder. These can be scaled to elevated push ups. Review the video linked and see if you can work on the finer points of your push-up technique today.

CrossFit Group Class Programming Template (WK6/6)


A weight lifting crime scene after Dee murdered all these DBs

 

Do you take any supplements? Whey Protein? Vitamins? Radioactive Spiders?? If so, you should definitely check out our Thorne dispensary which gets you 15% off retail and free shipping on your orders… and NGL it helps the gym with a lil kick back! I (DO) have been using Thorne for a few months now to try their product before we partnered and can confirm it’s good stuff! I personally use the Chocolate Whey Protein, Electrolytes (when I do BJJ), the Fish Oil and Multivitamin. We’ve got some items that we generally recommend in our dispensary but they’ve got tons of products in their catalog if there’s something else you take that is not listed there. Don’t hesitate to reach out if you have any questions about it!

Get Started:

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.

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