Workout of the Day
STRENGTH
Pause Bench Press
3×8, Across
Notes
Perform 3 work sets, ideally at the same weight. Try to make the first set challenging to hit 8 but keep a rep or two in reserve. Next week we’ll do 3×6 where you can bump the weight up.
Pause for 1 sec count at the chest. The pause will increase your time under tension and eliminate the stretch reflex. Expect you may need to decrease weights with the pause and use a spotter.
METCON
6 Rounds for Time:
10/8 Calories Bike or 12/10 Calories Row
8 Russian KB Swings (32/24/16kg)
8 Kipping Toes to Bars
Notes
Intent: 9-13 min
Bike/Row < 1 min
KB: Heavy and unbroken.
Toes to Bar Scaling:
1. Kipping Knees to Elbows
2. Strict Toes to Bar (4/round)
3. Kipping Partial Range of Motion
4. Strict Hanging Knee Raise
Submit your 26.1 Scores!!!
Do not forget to complete and submit your 26.1 score by 8pm today! You still have today to come in and complete it if you havent yet. If you need a judge, post a comment to the blog or ask the Front Desk to see if we can help you find a judge. Or ask someone at OG or coming out of class, its only 12 minutes!!!
(CrossFit Open Season )
Toni will be running out “fitness racing” classes described below
Did you sign up for New York City HYROX?
Prep Classes at CrossFit South Brooklyn
If you’ve signed up for New York City HYROX, you know what lies ahead — and you’re likely feeling equal parts excited, nervous, and ready for the challenge. Introducing Fitness Racing Prep classes at CrossFit South Brooklyn, twice per month on Saturdays from 2:00 – 4:00pm. Whether this is your 1st or 7th race, this class is designed to prepare you for race day physically, mentally, and strategically. This class will help to prepare you and give you confidence for race day!
Station Standards and Technique
We will break down each station, including movement standards, efficiency, and race-specific techniques. This includes key movements such as sled push and sled pull, where proper technique can save significant time and energy.
We will go over different sled pull techniques and body positioning. Movement efficiency across all HYROX stations
Compromised Running
You’ll be running on fatigued legs, elevated heart rate, and under pressure.
We will use these classes to work on running when you feel you can not! We will train to help you stay consistent across all eight runs
Pacing and Race Strategy
One of the biggest mistakes athletes make is going out too fast—or not having a strategy at all.
We will go over how to pace each station and run, when to push and when to stay controlled.
How to distribute your effort across the entire race solo and with your partner.
Efficient Transitions and Partner Strategy
Transitions are often overlooked but can be the difference between a strong race and a frustrating one.
We will practice:
- Fast and efficient station transitions
- Partner communication and handoffs (for Doubles athletes)
- Minimizing wasted time and unnecessary fatigue
Full HYROX Race Simulation
Before your race day, you will have the opportunity to complete a full HYROX simulation, so nothing feels unfamiliar when it matters most.
You’ll know:
- Exactly what to expect
- How your body responds across the full race
- How to adjust your pacing and strategy
Class Location: CrossFit South Brooklyn
Schedule: Saturdays, twice per month
Time: 2 – 4pm
Open to: All levels and all divisions
Price: $35 per class
Hi, I’m looking to do 26.1 this afternoon around 1:30 or 2:00pm. Is anyone around to judge or be a hype person?
ahh just seeing this! I was around but in 597! hope you got it in!