Workout of the Day
METCON
For Time
15-12-9-6-3 reps each:
Deadlift
Ring Dip
Notes:
The barbell should be on the moderate side of heavy for you, with the set of 15 reps completed in 1-3 sets. This might be anywhere from 50-65% of a 1 rep max, depending on the athlete. (225/185/155/125/95…etc.)
The first round of your ring dip variation should also be achievable in 1-3 sets.
Ring Dip Scaling:
A. Volume: 10-8-6-4-2 (30 reps instead of 45) or 9-7-5-3-1 (25 reps)
B. Banded, full volume or scaled volume as above; Pre-requisite =15 sec ring support hold and 5 sec bottom of ring dip support hold
C. Matador Dips, full or scaled volume
D. Parallette Dips
E. Bench Dips
ASSISTANCE
3-4 Progressive sets of:
A1. 1:00 Active Bar Hang, or :30 ea side Single Arm Hang, accumulate time as needed
A2. 30 sec ea side Tall Kneeling Pallof Hold
A3. Floater movement (pick one):
Floater Options
-6-8 ea side DB Suitcase Reverse Lunge (if you missed Sunday and Monday)
-8-12 Lying DB Tricep Extensions @ 2021 tempo
-8-12 Supinated DB Bicep Curls @ 21×1 tempo
CrossFit Group Class Programming Template (WK2/2)
Nora enjoying some holiday cookies made by Cydney and Sarah!
START 2024 WITH THE GIFT OF STRENGTH
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. The cycle will wrap up with a CrossFit Total on February 25th.
DAYS & TIMES
Morning Strength Cycle
This cycle meets at 7:30AM Monday and Wednesday.
Begin Date: January 3rd, 2024
End Date: February 23rd, 2024
Afternoon Strength Cycle
This cycle meets at 11am Monday, Wednesday and Friday.
Begin Date: January 3rd, 2024
End Date: February 23rd, 2024
Evening Strength Cycle
This cycle meets at 7:30PM Monday and Wednesday and 6:30pm Friday.
Begin Date: January 3rd, 2024
End Date: February 23rd, 2024
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