Wednesday 8.31.22

Workout of the Day

STRENGTH

Pause Bench Press
5-5-3-3-1-1

Notes
Work up through two sets of heavy 5s, 3s and 1s on the pause bench press. Try to not miss any reps today and keep the weight moving up each set. The pause will slightly decrease the amount of weight you can lift relative to a touch and go rep. Maintain total body tension while paused on the chest and try to accelerate the bar off you when its time to press. Use a roughly 3-2-1-2 tempo.

METCON

For Time:
10 Push-Ups
15 Kettlebell Swings
20 Sit-Ups

15 Push-Ups
20 Kettlebell Swings
25 Sit-Ups

20 Push-Ups
25 Kettlebell Swings
30 Sit-Ups

15 Push-Ups
20 Kettlebell Swings
25 Sit-Ups

10 Push-Ups
15 Kettlebell Swings
20 Sit-Ups

Notes
Total volume: 70 Push-Ups / 95 Kettlebell Swings / 120 Sit-Ups
Use a light Kettlebell enough kettlebell for this workout that you can complete most if not all rounds unbroken. Sit-Ups may be anchored!
Push-Ups: Try to keep the overall push-up volume today. Modify the difficulty per rep by elevating your hands on a bar or use a band around the hip. You should be able to perform about 10-15 push-ups unbroken at whatever version you do. If you’re a Push-Up Ninja use two DB’s to perform deficit push-ups. Make sure your chest is actually touching the floor if you do this!

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CrossFit Group Class Programming Template (WK7/8)

Mark and Alistair plowing through the week

Charity Suggestions for Fight Gone Bad 2022?

Fight Gone Bad 2022 is planned for late October 29th. Over the years we’ve fundraised for a variety of great causes and are looking for who we should shine a spotlight on for 2022.

Do you have a charity you think is worthy of consideration?? Leave a note in the comments or shoot an email to crossfitsbk @ gmail.com with suggestions!

2008: $7,303 (Sportsgrants, defunct)
2009: $26,826 (Sportsgrants)
2010: $48,052 (Sportsgrants)
2011: $62,216 (Special Operations Warrior Foundation)
2012: $34,081 (Brooklyn Community Foundation)
2013: $40,926 (Brooklyn Community Foundation)
2014: $38,925 (Brooklyn Community Foundation)
2015: $26,949 (Brooklyn Community Foundation)
2016: $24,077 (Brooklyn Community Foundation)
2017: $22,069  (Brooklyn Community Foundation)
2018: $17,797 (Brooklyn Community Foundation)
2019: $22,986 (Sunrise Movement)
2020: Cancelled due to Pandemic
2021: $19,383 (Hope for Haiti)

TOTAL RAISED: $391,590