Workout of the Day
STRENGTH
Bench Press
Heavy 5
Notes
In 5-8 total sets, take time to build up to a heavy set of 5 reps. If you are feeling really good this week, go for a 5 RM. If you are still working on your bench press technique or new to the lift, simply work up to a heavy 5 for the day. Compare to July 5th.
How to Spot the Bench Press
METCON
16:00 AMRAP:
Row 500 meters or 1000 meters Assault Bike or 0.7 miles Echo Bike
Max set of Push-ups
Notes
Aim to push a little harder on the row or bike on today’s workout without blowing yourself up. Everyone should work for virtuosity on the push-ups. The set ends if the reps are sloppy, have a kip like quality and/or no longer full range of motion. If you do not yet have 10 consecutive push-ups, consider modifications which challenge your current abilities and allow for at least 10 reps.
CrossFit Group Class Programming Template (WK8/8)
An (old) video of coach David talking about Push-Up virtuosity
September Starting Strength Cycles
Want to get (a lot) stronger? Our Starting Strength Barbell Club is an opportunity to spend 8 weeks working with a Starting Strength Certified coach developing your strength with the basic barbell lifts: Back Squat, Overhead Press, Bench Press and Deadlift, as well as some assistance exercises like Chin-Ups and Rows. Classes are 90 minutes long and 2-3x per week. Registration for each cycle is capped to provide lots of movement feedback and individualized programming from your coach and to foster great camaraderie with your fellow lifters.
DAYS & TIMES
Morning Strength Cycle
This cycle meets at 7:30AM Monday and Wednesday. Your card will be charged immediately for $220, and again at the halfway point.
Begin Date: September 6th, 2023
End Date: October 27th, 2023
Afternoon Strength Cycle
This cycle meets at 11am Monday, Wednesday and Friday. Your card will be charged immediately for $330- and again at the halfway point.
Begin Date: September 6th, 2023
End Date: October 27th, 2023
Evening Strength Cycle
This cycle meets at 7:30PM Monday and Wednesday and 6:30pm Friday. Your card will be charged immediately for $330. and again at the halfway point.
Begin Date: September 6th, 2023
End Date: October 27th, 2023
ELIGIBILITY
No prior fitness experience is required, only a desire to get stronger! Whether you are brand-new to lifting, someone with experience who has struggled to surpass a plateau, or just looking to try something different, this class is right for you! Additional questions may be directed to Coach Jeremy via Jeremy@CrossFitSouthBrooklyn.com