Workout of the Day
STRENGTH
A1. Bench Press 3×4-6
A2. Three Point DB Row 3×8-12 ea
Notes
Bench Press: Take 3-4 progressive warm up sets before your work sets. Leave 0-1 Reps in Reserve.
On both exercises, aim to go heavier or get more reps than in Week 4. If you haven’t tried the next DB weight up… today’s the day, friend!!!
Rest about 45-60 sec after bench press, and about 1-2 minutes after rows.
ASSISTANCE
4-5 Rounds for Quality and Load
6-8 ea Contralateral DB/KB Single Leg Romanian Deadlift
40 sec Dual KB Rack or Sandbag Bear Hug Hold
1-2 min Jump Rope Practice -OR- Bike
Notes
Jump Rope: Work on something you are not already good at. Here are some ideas/strategies…
DU ninja: Mess around with Crossovers today.
Inconsistent Double Underer: Pick a number and aim to do a few sets of that consistently. An athlete who has done 20 reps total consecutively as a max effort might choose to do 3 x 12, with 10-15 sec rest between sets.
Single-Double-Single-Double: Do a ladder. 1 DU, stop. 2 DU, stop. 3 DU, etc. Force yourself to practice small numbers of consecutive reps.
No Dubs Yet: Do 1-2 rounds of 30 sec each wrist rotations + 30 sec tall pogo hops without the rope. Then work on putting it together! Try really freakin’ hard!
CrossFit Group Class Programming Template (WK6/8)
Adam blasting through some double unders at last year’s alohoa themed Friday Night Lights
Theme Weeks for the 2025 CrossFit Open
Below are the theme weeks for the 2025 CrossFit Open, folks competing in Friday Night lights and Saturday classes are encouraged to dress the part each week and make this year ASAP (as silly as possible).
🏴☠️ 25.1 – Pirates of CrossFit South Brooklyn 🏴☠️
Arrrr you ready for the Open? Set sail for Week 1, where we embrace the high seas, the heavy lifts, and the lawless pirate life. Dress up as a swashbuckler, sea captain, parrot or rock our very pirate-coded SBK skull and bones gear. Eye patches, bandanas, and sea shanties encouraged. Plunder the workout, then toast with your crew post workout!
😴 25.2 – Pajama Party Throwdown 😴
It’s Week 2, and we’re rolling out of bed and straight into the Open. Wear your coziest PJs, onesies, or sleepwear—but don’t sleep on 25.2! Whether you’re rocking bedtime slippers or flannel pants, get comfy, lift heavy, and dream big. After the WOD, we’ll refuel with some warm milk and a bedtime story.
🎸⛵ 25.3 – Punk Rock vs. Yacht Rock Showdown 🎸⛵
For the grand finale, choose your side: Are you a CFSBK punk rocker ready to smash the WOD or are you smooth-sailing in polos, pastels, and boat shoes, riding the yacht rock wave to fitness glory? Pick your vibe, dress the part, and let’s send the Open out with a bang or splash.
Check out the events page to learn more about what the Open is and how we’ll run it as well as where to sign up for Friday Night Lights
Leave a Reply