Workout of the Day
STRENGTH
A) Paused Clean Deadlift + High Hang Clean
2 x (1+3) – light
2 x (1+2) – medium
2 x (1+1) – medium to heavy
Notes:
*Pause for 1 full second with the plates 1″ off the floor before continuing to stand.
*High Hang = upper thigh. The purpose of the high hang clean is to force an extremely aggressive final extension in the pull and to practice the proper position and balance at this stage of the lift. It will also help improve the pull under the bar due to the limited ability of the athlete to accelerate and elevate the bar first.
*Rest as needed between these 6 sets as you work up in weight. Prioritize on power, speed, and accuracy today over load.
B) Paused Front Squat + Front Squat
3 x (3+3)
Notes:
*Pause for 1 full second at the bottom of your full depth front squat.
*This is 3 sets of 6 reps, where you will pause for the first 3 reps of each set and then continue without the pause.
*Find a weight that you feel rock solid in your form, nothing more than RPE 7/10.
METCON
TABATA mash up
A. kipping toes to bar
B. plate hops, as fast as possible
Notes:
Tabata is 8 rounds. 20 sec of work, 10 sec of rest.
Alternate movements each interval for 4 each, 8 total.
Score is total reps achieved in the 8 rounds.
Use a 10 or 25# plate on the floor (very low), and go for speed and accuracy. Start with feet outside the plate and jump in and out as fast as you can. If you need a target, aim for 30+ reps in 20 seconds each round!
CrossFit Group Class Programming Template (WK1/9)
The 6am crew celebrating Olena’s recent birthday. Surround yourself with people who lift you up (and lift, in general. They’re much better at it)
CALLING ALL ARTISTS!
Your work is wanted for the CFSBK Art show on 1/14. All mediums are welcome (painting, sculpture, wood working, collage, video, live music etc!) This is THE premier CrossFit gym/art show event of the year (probably the only on planet earth) and it will be a who’s who of the CFSBK in attendance. A must attend event for the season. But we need more artists! You don’t need to be a professional artist! Just someone with a passion for expression and the will to share your work with your rack mates.
Contact Katie @ CrossFitsouthbrooklyn.com to register as an artist!
We turn the gym into an art venue!
Amazing art from gym members is displayed!
Live performances!
Maybe you’ll get a new (or first?!) tattoo!
