Workout of the Day
STRENGTH
Tempo Bench Press
3 x 3 @ 31×1
Notes
Use today’s tempo reps to dial in your tension, bar path, and ownership of the movement. This is intended as a small deload within the cycle.
Tempo =
3 Seconds Down (from the top of the rep)
1 Second Dead Stop Pause at Bottom
X = Explode/Drive Up
1 Second Pause at Top
Freeze and completely stop the momentum on the bar at the top and bottom of each rep for a full second; maintain a “3-one-thousand” count on the way down for each rep.
METCON
2 Rounds For Time
16 Alternating KB Gorilla Rows (32/24kg)
20 Box Jumps (24/20″)
16 Alternating KB Gorilla Row
550m Run
Notes
Intent < 14 min
Rows: 8 each side, per set. Scale to a tough weight that allows you to maintain full range of motion. At the top of each rep, the hand should make contact with the trunk. If you could breeze through 20+ reps here, it’s too light.
Box: Scale to a height that allows you to complete at least 12 reps per minute.
Programming Template: Week 4/8
Coach Erick getting some squats and sunshine in while we still can
CFSBK Dogs wanted for the 2027 CFSBK x PupStarz RESCUE Calendar
Would you like your dog to be featured in the 2027 CFSBK x PupStarz calendar? Please take a picture of your pup at the gym and email to charlie@crossfitsouthbrooklyn.com by November 10th for consideration.
Please send one high-resolution, landscape photo of your dog (or multiple dogs!) at CFSBK. Hold your phone sideways, make sure the pup is well-lit, and leave a little room around them for cropping. Please include the name and age of the dog as well.
PupStarz Rescue is an animal welfare group committed to the rescue and rehabilitation of dogs and cats in public shelters at high risk of euthanasia, as well as those in danger of abuse. We are committed to rescuing as many animals as possible, saving over 6,900 dogs and cats and bunnies since 2015.
Founded in 2015, PupStarz Rescue is a non-profit, 501(c)3, no-kill, volunteer-run animal rescue organization.
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