Workout of the Day
A. E2MOM 12:00
These are squat cleans, to be done as separate single lifts, not touch and go. Take the time needed to reset for your second rep.
B. Front Squat
Heavier than last week!
7 Rounds for Time of:
7 Kipping Pull-Ups
14 Air Squats
Get after it!
a. 4-7 reps/round
b. 3-4 strict reps/round
c. 7 jumping pull-ups (use a surface that puts fingertips 6″ below height of bar when you stand underneath it)
CrossFit Group Class Programming Template (WK5/9)
One of our Open Raffle winners, Ashima throwing down during the 2019 CrossFit Open
62 CFSBKers are Registered for the CrossFit Open so far!
WOW! Since last posting our Open Roster for Team CrossFit South Brooklyn has doubled!! Huge respect to everyone who has made the decision to sign up and represent our gym. Remember there is strength in numbers so don’t hesitate and sign up today!!
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. 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!
Vinicius Baggio Fuentes