Workout of the Day
FLOATER STRENGTH
A. Bench Press, 3×4-6
B. Back Squat, 3×4-6
C. Snatch x 4-3-2-2-1-1
D. Strict Press, 3×6-10
E. Deadlift, 3×4-6
Notes
Tomorrow we have 25.1! Burpees, DB hang clean-to-overheads, and walking lunges.
ABDE lifts are the same rep schemes as last week. The lifts can be sets across or building.
Snatch: Can be Power or Squat, athlete’s choice! Based on Tuesday’s workout, use the rep scheme provided to work up towards a heavy-ish single today. The multi-rep sets are not intended as touch and go. Reset on the floor and take your time for each rep.
ASSISTANCE
4-5 Rounds for Quality
3-6 Chin-Ups
9 Ball Slams
12 Air Squats
15/12 Cal Bike or Row
Notes
For those coming to class to hit Open WOD 25.1 tomorrow, focus on quality movement and low to moderate intensity today.
If you’re resting tomorrow, feel free to hit this a bit harder and work at a faster pace!
If you were not in class yesterday and prefer to swap in some running and/or tuck-ups to this workout, go for it.
Chin Ups: Scale up by going chest to bar and/or adding weight. Scale down by using a band, foot assist, or electing for ring rows instead.
CrossFit Group Class Programming Template (WK8/8)
25.1 starts with some Dumbbell work! Get ready to toss around the 50s, 35s or 20s!
25.1 FRIDAY NIGHT LIGHTS TONIGHT!!!
Tonight starting at 5pm we’ll run four 30 minute heats of the Open workout in 597. This is a more festive approach to the Open where we light up the space, break out the discoball and encourage folks to come watch. It’s a lot of fun! Check out the themes for each week below to join the party.
Spectators are highly encouraged! Come cheer on your fellow community members as they get after these workouts!
Note that your heat start time means that’s when we’ll review the standards and start your workout. All warm-ups will be DIY in 608 before your heat. We also ask that after you perform your workout (and recover) you help judge someone from the next heat. Volunteer judges from folks watching are also extremely appreciated!!
THEME WEEK 1
🏴☠️ 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!
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