Workout of the Day
STRENGTH
Pause Shoulder Press
5-5-5
Notes
Work up to a top set of 5 on the shoulder press. Pause for 2 seconds at shoulder between every rep.
ASSISTANCE
5 Sets for Quality and Load:
1-2 Legless Rope Climb
:20 L-Sit
Floater Movement
Floater options
1. 12 Pause Goblet Squats
2. 12 Heavy Kettlebell Swings
3. 1:00 Air Bike
Notes
If you can’t perform the legless rope climb, perform 3-5 strict pull-ups or negatives.
Choose a floater option that fits best with your training week so far. Yesterday we had Kettlebell Swings, tomorrow we have squats. If you’re coming both days hit the 1:00 bike.
CrossFit Group Class Programming Template (WK4/9)
CFSBK Patron Saints Dr. Judy and Constance showing off their new RAD x CFSBK Shoes
Register for the 2023 CrossFit Open!
The 2023 CrossFit Open starts on February 16 and registration for it is live now. Some of you have participated in the Open for over a decade while others might be brand new to the concept. For folks in the latter camp, here’s the deal:
What is the Open?
The Open is the first phase in the CrossFit competitive season consisting of three workouts programmed over three weeks. The vast majority of people participating in the Open are doing it for fun, to be part of the global community, to celebrate their affiliate and/or to challenge themselves. The best in the world do it to qualify for the next levels of competition which eventually lead to the CrossFit Games. One workout is released each week with three versions to choose from (“Rx’d” “Scaled” and “Foundations”) so that ANYONE regardless of ability or experience can participate. This is the one time a year everyone in the global CrossFit community comes together to celebrate fitness and throw down as one. It’s not uncommon for over 300k people to participate in the open!!
How does it work?
The first thing you need to do is register at CrossFit.com and make sure to put CrossFit South Brooklyn as your home affiliate. As the open gets closer, we’ll be programming prior year’s workouts and working on skills commonly seen in the Open. Through the three weeks of competition we’ll program the Open workout in group classes every Saturday as well as a special Friday Night Lights version if you want a little more fanfare around the event. This is a great opportunity to lean into the spirit of competition and “nerd out” on a workout much more than you typically would!