Tuesday 3.12.24

Workout of the Day

METCON

3 Rounds for time of:
Run 400 m
30 Kettlebell Swings
20 Sit-Ups

Notes
Kettlebell swings should be medium/light weight and 1-2 sets max. Today, note your run splits – do you start fast, then fall off? Or can you sustain a consistent steady pace that keeps your rounds feeling more identical in terms of effort with a little reserve in the tank to push harder at the end if you want.

STRENGTH

Back Squat
3×5, Building

Notes
Perform three work sets of 5 reps building across yours sets after 2-3 warm up sets. If you’re doing the Open, go a little lighter today to prevent too much soreness coming into the weekend…. who knows what 24.3 will bring!

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CrossFit Group Class Programming Template (WK3/3)

Yanna being pushed through 24.1 with some of the best teammates on planet earth!

CFSBK 2024 CrossFit Open Leaderboards

Here are this week’s leaderboards after two weeks of competition. Sometimes there is a lag as validated scores process after the cut off. Phenomenal work to EVERYONE who submitted a score for 24.1 & 24.2. We’re in the home stretch now!!!

CROSSFIT SOUTH BROOKLYN OVERALL

CROSSFIT SOUTH BROOKLYN MEN’S OVERALL

CROSSFIT SOUTH BROOKLYN WOMEN’S OVERALL

Age Group Categories

CROSSFIT SOUTH BROOKLYN WOMEN 65+

CROSSFIT SOUTH BROOKLYN MEN 65+

CROSSFIT SOUTH BROOKLYN WOMEN 60-64

CROSSFIT SOUTH BROOKLYN MEN 60-64

CROSSFIT SOUTH BROOKLYN WOMEN 55-59

CROSSFIT SOUTH BROOKLYN MEN 55-59

CROSSFIT SOUTH BROOKLYN WOMEN 50-54

CROSSFIT SOUTH BROOKLYN MEN 50-54

CROSSFIT SOUTH BROOKLYN WOMEN 45-49

CROSSFIT SOUTH BROOKLYN MEN 45-49

CROSSFIT SOUTH BROOKLYN WOMEN 40-44

CROSSFIT SOUTH BROOKLYN MEN 40-44

CROSSFIT SOUTH BROOKLYN WOMEN 35-39

CROSSFIT SOUTH BROOKLYN MEN 35-39