Workout of the Day
METCON
Every 5:00 for 5 rounds:
2 min Air Bike for Calories
8 Sumo Deadlifts
Notes
Keep a moderate pace on each interval and try to stay consistent. This is not a sprint!
The sumo deadlifts can be moderate to heavy load. Rest the remainder of the interval.
If you are planning to do the Open, choose a load that leaves some in the tank for this weekend. +185/155/135/105/85/65lb
ASSISTANCE
4 Rounds For Quality
:30-:45 ea Copenhagen Plank
15 Heels over the DB
Notes
Move through 4-5 rounds with control and intention. The focus is quality positions, not speed.
Planks: Maintain stacked hips and steady pressure through the top leg, breaking early if alignment is lost.
Heels over DB: Move at a steady pace with consistent breathing and full range of motion. Scale to single leg over the DB if form is compromised.
(CrossFit Open Season )
The 60-65 age group CFSBK men post 26.1. Charles wanted to be in this picture but he was too young
Rogue Equipped Gym: CFSBK
About a year ago Rogue posted this video tour of CFSBK. Check it out if you missed it! Also, did you know our shirt is one of the only CrossFit Affiliate shirts you can buy on Rogue.
“One of the official training t-shirts of one of America’s foremost CrossFit affiliates, the CrossFit South Brooklyn tee is an athletic-fit, crewneck design featuring the gym’s skull and crossbones logo in white on black.
Founded in a small park in Carroll Gardens in 2007, CrossFit South Brooklyn (CFSBK) now operates over 11,000 square feet of training space in the Gowanus neighborhood. The gym’s owners and coaches pride themselves on CFSBK’s “professional coaching, exceptional facilities, and above all—our fun, inclusive, and supportive training environment.”
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