Tuesday 1.7.26

Workout of the Day

SKILL: Kipping Toes to Bar

METCON

Every 2:30 x 6 sets
5-15 Toes to Bar
10/8 Cal Bike

Notes
Intent is to work our strength and skill under controlled fatigue!

Advanced athletes (already doing 10+ TTB unbroken consistently in metcons) should aim for the RX calorie target and on the high end of the TTB range.

Those building endurance with the skill or consistent mechanics should plan to scale back the bike in order to finish each round in under 1:15 each time in order to get ample rest before performing the skill again.

Use this progression to scale:
Intensity: Aim for big unbroken sets, staying shy of failure
Consistency: 1-2 submaximal sets of linked kipping TTB (ex: 2×3 or 1×7) or partial ROM reps
Mechanics: 5 Strict Toes to Bar or Hanging Leg Raises + 5 Kip Swings

ASSISTANCE

A1. Barbell Rollouts, 3-4 x 8
A2. Pike Ups, 3-4 x 12-15

Notes
Rollouts: Use a slow, controlled tempo. Maintain a hollow body position throughout the set. Only go as far as you can maintain tension.

Pike Ups: This is all about compression (torso to legs) and hip flexor/quad strength. Can be done feet together, straddle, or one leg at a time! Mix and match as desired, as long as you work with control, not momentum.

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(Group Class Programming WK1/8  )

Joy going overhead

Inside CrossFit South Brooklyn

Here is one of the lectures Coach David did at AffiliateCon 2025 on the guiding principles behind CFSBK’s longevity

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Finding the Sweet Spot: Mastering CrossFit’s Mechanics-Consistency-Intensity Hierarchy CrossFit