Workout of the Day
STRENGTH
Back Squat
3×10-12 Across
Notes
Perform 3-4 progressive warm-up sets followed by three sets of 10-12 reps at the same weight. Add weight or add reps from last week’s effort. Leave 1-3 reps in reserve.
ASSISTANCE
4 Progressive Sets of:
20-25 Tuck-Ups
16-20 WTD Walking Lunges
8-12e 3 Point DB Rows
Notes
Round 1 should feel like a warm-up with every subsequent round becoming more difficult.
– Tuck-Ups: try to do these in as big sets as possible
– Lunges: load these as desired with DBs, Kettlebells or even a sandbag held however you’d like.
– Rows: Go heavy and engage your lats. If you performed DB Rows on Monday you can perform DB Presses instead.
Tomorrow we have kipping pull-ups or bar muscle-ups. If you did rows on Monday because of pull-ups on Saturday, you can either do pull-ups, or if you want to save some strength for tomorrow just perform this a lunge and tuck-up couplet.
CrossFit Group Class Programming Template (WK2/7)
Friday 12.6.24: Join or Die movie screening
Join or Die – a Phoenix and CrossFit South Brooklyn film screening
The Phoenix and CrossFit South Brooklyn invite you to watch Join or Die, a film about why you should join a club. Watch the trailer here.
In the 1970s, Harvard professor Robert Putnam was an obscure academic when he happened upon shocking social science data out of Italy that would propel him on a half-century quest to
investigate a hunch he had about America’s civic decline. His best-selling book Bowling Alone, which charted how Americans were becoming increasingly isolated from one another, would be a watershed in the history of popular social science, spurring debate in newspapers, Congress, and on popular talk shows. In Join or Die, we join Bob in the final years of his quest, as he looks back on all the evidence he has gathered on the link between ordinary community connections and the fate of American democracy. But as we do, we flash back to bring the audience along on Bob’s decades-long social science roller coaster ride to explain what’s at the heart of the unraveling of American civic life — and, most importantly, what we can do about it.
Date: Friday, Dec 6th, 2024
Location: 597 Degraw St, Brooklyn 11217
Time: Doors open at 6:30 PM after last class, screening begins at 7 PM
Registration: Free for everyone but must register on the Eventbrite page here
Important! This is an alcohol and drug-free event, so please, don’t bring any. Snacks and refreshments will be provided but bring your own if you’d like.