Sunday 4.27.25

Workout of the Day

FLOATER STRENGTH

A. Power Clean and Push Jerk, 6-9 sets x 2 reps
B. Back Rack Reverse Lunge, 3x6ea
C. Front Squat, 4×2-4
D. Bench, 4×2-4
E. Deadlift, 4×2-4

Notes
Tomorrow we have power clean and push jerks, clean deadlifts, and presses.

C&J: Start light and build in weight or use Monday’s wave loading protocol if desired. Track back on the blog or BTWB to see percentages.

Lunges: Aim to increase weight from what you did last week.

Squat/Bench/Deadlift: Same scheme as last week, so aim to increase reps within the range and/or load. At least two of your work sets should be RPE 8/10 or higher, with 0-1 reps left in the tank.

Athletes can superset their main lift with another bodyweight or DB/KB movement.

METCON

For Max Calories
1:30 Row
1:30 Rest
1:30 Bike
1:30 Rest
1:00 Row
1:00 Rest
1:00 Bike
1:00 Rest
0:30 Row
0:30 Rest
0:30 Bike
0:30 Rest

Notes
This is similar to a workout we did on 1/3/25, albeit a bit shorter.

Buddy up with someone to share a machine.

Start on one machine or the other. Work at a tough effort for 90 sec, then rest 90 sec. Repeat on opposite machine. Repeat for two more sets, with shorter intervals each time. Work hard, have fun, and make sure to give your fellow athletes some encouragement in the rest periods!

CrossFit Group Class Programming Template (WK6/8)

Rachel, a staple of CFSBK for many, many years hanging out.

Butterfly pull-up Clinic

Have you been doing efficient kipping pull-ups for a while and are interested in adding a new skill to your repertoire? Butterfly pull-ups allow for a faster cycle rate, allowing for increased work capacity when we’ve already built a solid foundation of strict pulling strength, grip endurance, and coordination with a regular kip.

What’s involved?

Coaches Whit and Erick will take you through a variety of drills to translate the shapes and actions of regular kipping to this method. With a smaller group and two coaches, there will be lots of individual coaching, hands-on/spotting assistance, and time to deep dive into your burning questions.

Who is this for?

Athletes with at least 3 strict pull-ups and 10 unbroken kipping pull-ups who are looking for that extra skill challenge as well as a way to develop more capacity in mixed modal workouts. This clinic is not appropriate if you are still working on developing sound mechanics and consistency with big sets of traditional kipping pull-ups.

What should I bring?

A beginner’s mindset and maybe gymnastics grips if you own them (not required). It is not recommended that you take class before this workshop.

If you have other questions, email Whitney@crossfitsouthbrooklyn.com with the subject line Butterfly Clinic.

Saturday, May 10

2:15-3:45 PM

Cap: 16

Cost: $60

Prerequisite: At least 3 Strict Pull-Ups and 10 mature unbroken Kipping Pull-ups

Register here!