Friday 5.30.25

Workout of the Day

FLOATER STRENGTH

A. Back OR Front Squat: 3×5 @ RPE 6-7/10
B. Snatch: 6-9 sets x 2 reps
C. Bench Press: 3×5-7, building or across
D. Deadlift: 3×5-7, building or across
E. Strict Pull-Ups: 4-5 sets x Max Reps (-1)

Notes
Tomorrow we have handstand push ups and power cleans.

Athletes may superset their main movement with another DB/KB or bodyweight exercise.

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

Pull-Ups: Use the following progression to guide you in working productively:

If you have…
> 10 unbroken reps: consider adding load.
5-10 unroken reps: perform as written.
< 5 unbroken reps: perform a cluster of 2+2+2 or 2+1+1, with 15-20 sec of rest between mini sets.
0 body weight reps: perform 5 box pike or toe assisted reps, using legs as little as possible

METCON

2 Rounds for Time
270m Run
16 Goblet Reverse Lunges @ 24/16/12kg
300/250m Row
16 Goblet Reverse Lunges

Notes
Intent < 11 min

Run <1:30
A. 200m
B. 130m
C. 40 sec run “out,” then turnaround and come back

Lunges are 14 total alternating reps, 7 each side. Choose a moderate load you can keep unbroken throughout.

Row <1:30. Scale distance further as needed.

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CrossFit Group Class Programming Template (WK3/8)

Welcome new Foundations Grads Martha, Daobo, Matt and Gerd. Martha and Gerd are Short Circuit regulars bumping up to join CrossFit classes and Matt is an OG CFSBKer back in action after a decade or so away!

This Sunday!

Come check out one of the first June pride events at CFSBK with the QTS Powerlifting event. Spectators are encouraged and help raise $ for some great causes.

A Queer Trans Strength Powerlifting Event and Fundraiser! 

Hosted by barbell and strength-training collective QueerTransStrengthNYC at CrossFit South Brooklyn, Strength and Pride offers a platform for amateur queer and trans athletes to show off their gains in the three powerlifting events: back squat, bench press and deadlift! This event is a pride celebration and strength exhibition, to raise funds for a good cause!  There will be no age/gender/weight categories. Meet t-shirt size guide available here: https://econo-graphics. com/bbrshirtsizing.jpg