Workout of the Day
STRENGTH
Deadlift
4×3 @ RPE 7-8
Notes
Take 3-5 progressive warm-up sets to find a set of 3 reps that feels like RPE 7-8. This means technically sound, challenging sets with 2-3 reps in reserve.
Ideally you’ll do 4 sets of 3 across at the same weight, but it’s also okay to add or subtract a bit if needed to hit the intent.
Example:
95×8
135×6
165×4
185×2
195×1
– – –
205x3x4
METCON
5 Intervals of
In 1:30:
60 Double Unders
Row for Calories in remaining time
Rest 1:30
Notes
Intent is to have at least 40 seconds to row in each interval. Scale the rope as needed and be mindful in your transitions to maximize work time today.
Set yourself up mentally and physically to work hard across all 5 intervals today.
DU < 40 sec
30 DU
10 Attempts
75 Single Unders
(Bridge cycle 12/22-1/4 )
January 2010. Our final winter in the Brooklyn Lyceum. For two years, even though we were indoors, there was no heat all winter aside from a few very ineffective propane heaters given the size of the space. CFSBKers stayed bundled for all or most of class. Here’s a very chilly Tamar, wearing a hat and gloves to protect her hands from the freezing barbells. (they would get so cold!)
Today is a half day!
Here is this week’s schedule:
Wednesday, December 24th Christmas Eve 🌠
Group Classes
6am CrossFit
7am CrossFit
8am CrossFit
9am Short Circuit
10am CrossFit
12pm CrossFit
Open Gym
6am-1pm
Hybrid Access from 5am
Thursday, December 25th Christmas Day 🎄
Group Class (25 cap)
9am CrossFit
10am CrossFit
11am CrossFit
Open Gym
9am-12pm
Hybrid Access from 6am
Friday, December 26th
Group Classes
8am CrossFit
9am Short Circuit
10am CrossFit
12pm CrossFit
Open Gym
8am-12pm
Hybrid Access from 6am