Workout of the Day
A. Back Squat
Aim to load heavier than the previous exposure (6-5-4-6).
B. Romanian Deadlift
4 x 8-10 @ 3011 Tempo
Work at an RPE of about 7/10. This is intended as a slight deload from the heavier deadlifts we’ve been doing in the past three weeks. Focus on keeping the movement as a pure hip hinge, working through the range of motion you currently have access to.
Choose a box height you can use a controlled 3 second descent on, where your toe or heel just barely kisses the floor before returning to stand. Do not step all the way down or put weight onto that free leg to push off from. Load as appropriate: bodyweight, plate press-out/counterbalance, or goblet.
D. Bench Press
We are not bench pressing this week in the program, so if you’re coming M/T/W/TH, then this is the option for you!
4 Rounds For time
8 Alternating DB Snatches
4 Box Jumps
The intent of this workout is to use heavier loading and a higher box than you normally would, given the low rep count. You may snatch the DB by any means as long as it moves from the ground to overhead in one continuous motion: power snatch, split snatch, squat snatch. Each round is 8 total reps, 4 each side.
Suggested DB weights are 70#/50#/35#.
Suggested box heights are 30″/24″/20″.
Take it 1 rep at a time, work at a deliberate pace, and get outside your comfort zone!
The 2024 CrossFit Open registration is live!
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!