Workout of the Day
STRENGTH
1 Snatch Pull + 1 Power Snatch
x 6-8 sets
Notes:
On the Snatch Pull: Push with the legs through the whole foot against the floor. Maintain even balance over the whole foot and actively keep the bar as close to the legs as possible, and maintain approximately the same back angle until the bar is past the knees. Once at lower to mid-thigh, open the hips explosively while driving vertically with the legs even harder to accelerate maximally.
Extend the entire body vertically—don’t try to mimic the hyperextension of the hips we would have in an actual snatch. Here we want to focus on vertical power and balance.
METCON
AMRAP 4:00
10 Snatches (95/65#)
12 Bar Facing Burpees
rest 4 min
AMRAP 4:00
10 Bar Muscle Ups
12 Bar Facing Burpees
Notes:
This is a play on Open Workout 19.3.
Snatches may be power or full.
You may jump or step back and forward on your burpees, but both feet must be in the air at the same time as you jump over the barbell.
Scaling:
Snatches: 65/45/35#
BMU: Kipping Pull-Ups
CrossFit Group Class Programming Template (WK6/9)
From the Archives: CFSBK circa 2009. Still operating out of the Brooklyn Lyceum and hosting our first (or 2nd?) CrossFit Level 1 Certification. Pictured here are Amy Lyons, Adrian Bozman, Jenn Hunter Marshal and Joe Alexander doing the lunch break trainer workout. Also pictured is Margie!
EVERYTHING you need to know about the CrossFit Open @ CFSBK
HOW AND WHEN TO PERFORM THE CROSSFIT OPEN WORKOUTS
CFSBKers will have three options for completing the CrossFit Open workouts each week. Check out your options below and make sure to register for the Open. This is our 13th year participating in the Open and already have nearly 70! CFSBKers registered to participate! Monday we’ll share some fun activities around the Open we’re going to run this year!
FRIDAY NIGHT FEVER
Every Friday starting at 6pm we’ll run three heats of the Open workout in 597. This is a more festive approach to the Open where we light up the space, break out the discoball and encourage folks to come watch. It’s a lot of fun! If you want to participate just RSVP for a heat time on Zen Planner (FNF is available only to people registered for the Open through CrossFit).
Note that your heat start time means that’s when we’ll review the standards and start your workout. All warm-ups will be DIY beforehand. We also ask that after you perform your workout (and recover) you help judge someone from the next heat. Volunteer judges from folks watching are also extremely appreciated!!
SATURDAY CLASSES
We will run the Open workouts Saturdays in group classes on 2/18, 2/25 and 3/4. Sign-up for these classes will work as normal and be available to all CFSBK members. Note that individuals not registered for the Open through CrossFit will do a modified version of the Open workout instead of the official version.
Each class will include a warm-up, standards review and then run two heats of the workout so that one person can perform the workout while another judges before switching roles.
OPEN GYM
Members who would like to perform the workout in Open Gym between Thursday and Monday are allowed to but need to manage getting their own judge. Their judge needs to be someone else registered for the Open or well versed in CrossFit.
THEME WEEKS & THE EXTRACURRICULAR OPEN
Now onto the fun stuff! CFSBK will spice up the Open with Theme Weeks and the Extracurricular Open. If there’s gear to wear, rock it at Friday night Fever or Saturday classes through the Open.
Theme weeks
- Week 1: CFSBK (Evil) Spirit Week! A sea of darkness known as CFSBK imposes over the Open on week one! Wear all black and if you have a black CFSBK Skull and Bones shirt, rock it!
- Week 2: Rainbow Explosion Week! Wear alllll the colors and patterns! This is your week to channel your inner Coach Katie and rock the flashiest or loudest gym wear you have.
- Week 3: Arts & Crafts Week! Draw a coach! We’ll provide paper and art supplies for you to draw a CFSBK coach and we’ll post them all at the front of the gym!
The Extracurricular Open
Weekly challenges for members to flex their creative muscles through the Open!
- Week 1: CrossFit Open Haiku “The CrossFit Open. Poetry and sweat abound. Can you lift our souls?”
- Week 2: Best Dressed In connection with Rainbow Explosion week, who was the most EXTRA?!
- Week 3: Dress like a coach! Break out the fake tattoos and No Bulls to do some CFSBK cosplay.
The winner of each week’s Extracurricular Open receives 5 extra classes or 2 CFSBK clothing items of their choice! Winners will be determined by a secret cabal at the top of CFSBK. Only individuals who are officially registered for the Open through CrossFit are eligible for prizes