Workout of the Day
STRENGTH
Pull-Ups
4 Sets x 5 Reps
Notes
After a coach led specific warm-up, you’ll perform 4 sets of 5 repetitions using one or a combination of the following options:
Weighted Pull-Ups
Bodyweight Pull-Ups
Box Pike Self Assisted
Strict Negatives
Feet on floor/box Self Assisted
(no bands this cycle!)
If you came on Saturday and are sore from the kipping pull-ups you can perform 3×8-10e three point DB Rows instead.
Try to perform the same version of the movement across all 5 sets. If you begin to hit a wall, you can perform “cluster sets” with the same or an easier version. For example, someone doing may perform
Set 1: 5 Reps at BW+15lbs
Set 2: 5 Reps at BW+15lbs
Set 3: 4 Reps at BW+15lbs, then 1 rep of BW +15
Set 4: 3 Reps at BW+15lbs, then 2 reps at BW
METCON
10 Rounds for time of:
6 Deadlifts
12 Push-Ups
Rest 1:00
Notes
Focus on perfect positions on both movements today. As the push-up volume accumulates, don’t lose your midline tension or short your range of motion.
Deadlifts
Unbroken and medium/heavy.
+/225/185/155/135/95/-
Push-Ups`
(+) Ring or Deficit Push-Ups
12/9/6 mature push-ups
12 Elevated Push-Ups
CrossFit Group Class Programming Template (WK2/7)
Sara K just hit her one-year anniversary since graduating from Foundations! Like so many, she came into CrossFit South Brooklyn curious but cautious. She kept showing up, things started making more sense, movements felt more familiar, and the community was super welcoming. Before long, she realized it was actually really fun (even though it’s still so hard!). Cheers to Sara and everyone else who sticks it out whether you’re at one week, one year or 10+ years!