Workout of the Day
STRENGTH
Cluster
Heavy Single
Notes
Work up to a heavy single on the “Cluster” which is a Squat Clean into a Thruster. Keep the overall volume low on this since you’ve got… a few thrusters in the metcon.
METCON
Every 3:00 for 5 Rounds:
12 Thrusters
9 Burpees
6 Kipping Pull-Ups or 3 Bar Muscle-Ups
Notes
All your Thrusters should be unbroken today so choose a weight that will challenge you but allow you to stay unbroken across all 5 rounds. This might be around 50-60% of what you worked up to today or 95/75/65/45.. If higher rep barbell Thrusters are uncomfortable on your wrist/front rack you can perform these with Dumbbells. Each round should be completed in 1:30 or less, adjust reps as needed to accomplish this.
CrossFit Group Class Programming Template (WK5/9)
The Open is Coming!
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!