Workout of the Day
STRENGTH
2 Snatch Pulls + 1 Power Snatch x 5-7 Sets
Notes
Aim to do a work set every 1:30-2:00, adjusting as needed. Start light and build to a load that allows you to practice aggressive leg drive and vertical extension with the barbell, as well as fast turnover to the receiving position in the power snatch.
METCON
For Time:
10-8-6-4-2 Deadlifts @ 225/155/105#
5-4-3-2-1 Wall Walks
Notes
Intent < 8 min
This should be a relatively quick hit, but inefficiencies will be punished quickly so don’t rush your movement. Keep the bar close for all your deadlifts. Maintain a hollow body position throughout your wall walks, and make sure you’re not holding your breath!
Choose a barbell weight that is on the heavy side of moderate for you, something that you could do each round unbroken if needed, though you may choose to strategize differently.
Wall Walk Scaling
A. 3-2-2-1-1
B. Partial Range of Motion
C. Angled Wall Hold
Homework
Join over 30 other CFSBKers and sign up for Fight Gone Bad! Check out our events page for full details
CrossFit Group Class Programming Template (WK3/8)
Cauvery with a good rep while at the Wet Hot American Throwdown
Crossfit South Brooklyn Members Hit the Road: Follow Courtney and Jenna’s RV Adventures!
Hey Crossfit South Brooklyn Family!
Two of our beloved members, Courtney and Jenna made a bold decision to leave their lives here in Brooklyn and embark on a full-time adventure across America in their new RV, affectionately named SteveRV (yes, just like the Family Feud host!). Courtney and Jenna are documenting their travels and sharing their adventures with us on Youtube @ SIBIG RV Adventures. From finding hidden food gems to enjoying spontaneous roadside attractions, they promise to keep us entertained and inspired. And who knows, with the way things are going, we might be gone before the National Parks are, thanks to global warming or politics!
Jenna: Jenna has been an OG member of our community since 2010. Her commitment to fitness, art, and her competitive spirit have made her a familiar face at the gym.
Courtney: You may know Courtney as the co-host of the Strong Sets comedy show, bringing laughter and hilarious comedians to our community. He was also a dedicated Strength Cycle student, constantly pushing his limits, thanks to Jeremy.
Why the Big Change?
Feeling the pull of the open road and the allure of new experiences – they decided to put their belongings in storage and trade the cityscape of NYC for the diverse landscapes of America. Their journey is fueled by a desire to discover good food, share great laughs, and create countless memories. They’ve even started a YouTube channel, SIBIG RV Adventures (See It Before It’s Gone), to document their travels.
Follow Along with New Videos Every Monday
Stay updated on their adventures by subscribing to SIBIG RV Adventures on YouTube. New videos are uploaded every Monday. Whether it’s a workout session in a scenic location, a culinary exploration, or simply the joy of the journey, there’s always something new to see.