Workout of the Day
ASSISTANCE
3-5 Rounds for Quality and Load
3-5 Weighted Strict Chin Ups
1:00 Dual KB Front Rack Carry
1:00 Bike
Notes:
Use a slower-down, faster-up tempo for the chin ups and ensure you hit full ranges of motion: arms extended at the bottom and chin crossing the horizontal plane of the bar at the top. Advanced athletes who have this in their wheelhouse may choose to work 1-3 Strict Ring Muscle Ups per round, instead.
Maintain solid positioning on the front rack carry and try to hold out for a full minute unbroken at a heavy load.
On the bike, choose your own adventure! Sleep poorly last night and stressed out at work? Do this as an easy spin. Feeling ready to charge? Grab a bit more intensity and aim for high RPMs or Watts. Or if you’re still learning about your capacity, you could experiment with nasal breathing only, and see what sort of pace you can hold for the minute each time.
FLOATER STRENGTH
A. Back Squat
5-4-3-5
Notes:
This is yesterday’s rep scheme, and the same rep as Week 4. Refer back to your notes to guide loading today. If you hit this exposure the first time around, aim for all or most of the sets to be heavier. Last week of the cycle, so get after it!
B. Romanian Deadlift
4 x 6-8 @ 3011 Tempo
Notes:
Work at an RPE of about 8/10. We did 4 x 8-10 in Week 4 of this cycle, so you can use your notes as guidance today. Focus on keeping the movement as a pure hip hinge, working through the range of motion you currently have access to.
C. Strength Superset
C1. DB Suitcase Reverse Lunge, 4 x 20 alternating (10 ea)
C2. Single Arm High Pull, 4 x 8-12 ea (not alternating)
Notes:
Take 4 progressive work sets, working up to something very challenging by the third and fourth set. Rest as needed between movements.
D. Bench Press
3-3-3-3
Notes:
Work up to a heavy triple.
CrossFit Group Class Programming Template (WK8/8)
Your guide to the 2024 CrossFit Open at CFSBK
To learn more about what the Open is and to register, go to the CrossFit Games website
This is our 14th year participating in the Open and so far we have 96(!) CFSBKers registered. It’s going to be an amazing year! CFSBKers will have three options for completing the CrossFit Open workouts each week. Read below to see how to get your workouts in and join in the festivities!
FRIDAY NIGHT LIGHTS
Every Friday we’ll run several 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 (AVAILABLE NOW ON ZP) FNL is free to CFSBK members and ONLY for people who have officially registered for the CrossFit Open.
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 or before you perform your workout you help judge someone from another heat. Volunteer judges from folks watching are also extremely appreciated!! Week 1 is going to have some very special surprises!!!
Spectators are encouraged! Week 1’s FNL will be a kick off party with our friends at RAD, there will be a DJ, Free food and a special guest appearance by a very well known CrossFit Games athlete. DO NOT MISS IT.
SATURDAY CLASSES
We will run the Open workouts Saturdays in group classes through the Open. 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. If your judge is not working out this will not count as a drop in for them.
THEME WEEKS
Each week we’ll have a different theme for members to participate in at Friday Night Lights and Saturday Group Classes. Show off your spirit in style!
24.1 “R.A.D® x CFSBK”
Get ready to unleash your inner R.A.D®-ness and Crossfit South Brooklyn style for our first Open Workout of 2024!
We’re kicking off the Open with a R.A.D® blast and burst of CFSBK pride! Show up in all your R.A.D®-est finery and deck yourself out in CFSBK gear as we come together to conquer 24.1 in epic fashion. Let’s flood the gym with a sea of spirit! It’s not just about the workout; it’s about celebrating our community, our journey, and our commitment to pushing boundaries together.
So lace up your sweetest kicks, pull on a favorite tee, and get ready to sweat, smile, and shine brighter than ever before. 24.1 will be one for the books!
24.2 “ALOHA”
Ride the wave of tropical vibes and Aloha spirit for our 24.2 Beach Bash!
Dive into the fun with your boldest neon, brightest florals, and sassiest Magnum PI mustaches! Embrace a sunshine state of mind and hang ten attitude as we transform the gym into a beachside paradise. Whether you’re channeling the retro flair of beachside Jazzercise or riding a wave of tropical chic, let’s bring the heat to this epic workout luau.
So grab your leis, dust off your sunglasses, and get ready to hula 24.2 away, let’s make Open waves and memories with true Aloha magic!
24.3 “David”
We’ve gone rogue and didn’t ask for permission or run our final theme by management! Your inspiration for our final Open event is none other than our fearless Gothtastic leader… David Osorio.
24.3, the haunting number that echoes in David’s mind as he faces the 3rd and final Open event. CFSBK will feel like a battleground, and David, adorned in his favorite color black, is a lone warrior against his own emotions. As he tackles the grueling workout, each rep is a step into the abyss of his thoughts. The barbell, an anchor to his despair, rises and falls with a rhythm that matches the beats of his Doom anthem. In the dimly lit gym, shadows dance to the melancholic tunes, and David’s sweat mingles with tears, forming a cathartic release.
Rock your all-black attire, chipped nail polish, tattoos, and pineapple hairstyles as we honor David with the flair of his dreams! Together we’ll turn CFSBK into a playground of darkness for an epic workout.
the anchor of his despair
lol.
This copy was written by the one and only Julie Barnard