Workout of the Day
STRENGTH
Pause Back Squat
3-3-3
Notes
Work up to a top set of 3 on the Back Squat. Pause at the bottom for 2 seconds between every rep. If you performed the heavy 5s the prior wave, attempt to hit hit 10-15lbs heavier than you were working with.
PARTNER METCON
10 Rounds for time of:
60 Double Unders
10 Front Rack Reverse Lunges
Notes
Partners alternate full rounds until 10 total have been completed. Each round should take you 1:30 or less to complete.
For the Lunges, take the bar out of the rack and use a medium/heavy weight such that you can perform each round unbroken. This could be somewhere around 50-60%+ of what you worked up to today on the Pause Squats.
Scale the Double Under volume so that you’re done in about a minute. Or perform AMRAP double unders/practice until the 1:30 mark each round.
CrossFit Group Class Programming Template (WK7/9)
You may need to learn how to stand on your hands like Sara G after today’s workout.
The 2023 Open is Upon Us
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!