Workout of the Day
STRENGTH
Shoulder Press
3 sets x 5 Reps Across
Notes
Perform 3 sets of 5 reps using last weeks heaviest weight. These should not be performed with a pause at the shoulder, instead take advantage of the stretch reflex at the bottom of each rep.
If you were not here last week, work up to a top set of 5 WITH a pause at the bottom of each rep.
METCON
21-15-9 Reps for time of:
Dips
Deficit Push-Ups
Dumbbell Press
Notes
Prepare for a massive pressing pump! Work through the 21-15-9 but focus more on control and range of motion more than how fast you perform this.
Dips: Ring / Matador / Bench
Push-Ups: Deficit / conventional / elevated or banded
DB Press: Go a little lighter than you normally would for a DB Press, you’ll be feeling the dips and push-ups so use a weight you can get at least 7-14 reps in the first set in the 21 round.
CrossFit Group Class Programming Template (WK5/9)
Calling all artists! We want to feature your work at the 2023 CFSBK Community Art Show! All mediums are welcome, painting, film, sculpture, music, dance, woodworking, other weird stuff, its all good! Contact Katie @ CrossFitsouthbrooklyn.com to register as an artist!
THE 2023 CFSBK PUPSTARZ CALENDAR IS AVAILABLE FOR PRE-ORDER until 12/5
Another year, another CFSBK Pupstarz Calendar celebrating the gym dogs and raising money for a great cause. 100% of the profit from this calendar will go to Pupstarz Rescue which is run by longtime gym member Robyn.
PupStarz Rescue