BENCH PRESS / SPLIT SQUAT SUPERSET*
A1) Tempo (31×1) Bench Press:
3 x 6
Heavier than last week.
A2) Tempo (31×1) Split Squat:
3 x 6e
Set back foot on a 16-20 inch box and load as appropriate with dumbbells or kettlebells held goblet-style. Heavier/better than last week. If last week was tough, then use the same load and try to perform the reps better.
*Warm up and then perform a set of Bench Presses, followed by a set of Split Squats on each leg. Repeat for 3 work sets of each, resting about a minute between movements. Use a 31×1 tempo for both movements. The last few reps of each set should be tough, but the goal is no misses.
Post loads to comments.
Exposure 7 of 8
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Performance
5 Rounds for Time:
10 Dumbbell Thrusters
5 Ring Muscle-Ups
The dumbbell load should be on the heavy-ish side for you. The reps will be done unbroken on the fast end. Jumping Muscle-Ups on low rings are an acceptable scale if you have stability atop the rings and can perform at least a few strict Ring Dips.
Fitness
5 Rounds for Time:
10 Dumbbell Thrusters
10 Chest-to-Bar Pull-Ups
The dumbbell load should be on the heavy-ish side for you. Scale the Pull-Ups as needed to Chin-over-Bar, Jumping Chest-to-Bar, or challenging Ring Rows.
Post time and Rx to comments.
After training at CFSBK for the summer, Darrell E. just returned to the George School for his senior year. Check out Darrell’s highlight reel above! According to his dad, Kenny, Darrell “made use of a lot of the classes and mostly worked on getting his strength up, while still staying loose and limber, so he can continue to be agile” for football and basketball. “There were a lot positive people around him,” Kenny tells us, and “CrossFit will definitely increase his stamina and make him be able to fight through that 4th quarter. That’s what it’s all about, the 4th quarter, in any sport!” Knock ’em dead, Darrell! CFSBK is rooting for you!
UPDATED SUBWAY SERIES SCHEDULE
Another year has gone by, and it’s time once again for an NYC affiliate throw down: the seventh annual Subway Series! All NYC affiliates are invited to participate—the affiliate with the best overall score at the end of four events wins the Subway Series Trophy and bragging rights for a whole year! While our original hosting date conflicted with Flex on the Beach, CrossFit Gantry was kind enough to switch with us, so there’s no longer an issue for you Flexers! Here’s the new schedule:
Saturday, September 16th: CrossFit Gantry
Saturday, September 30th: CrossFit Queens
Saturday, October 14th: CrossFit South Brooklyn
Saturday, October 28th: CrossFit Virtuosity
This year’s Subway Series is using a team format (M/M and F/F) and there are both Scaled and Rx’d divisions, so we hope as many CFSBKers as possible will sign up. As you can tell from last year’s photos, it’s a fun day. You can register below, but hurry: early bird pricing only lasts through September 5th!
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How Taking Photos Affects Your Memory of the Moment Later On NY Mag
How to Screen for Ankle Mobility Squat University
A) AMRAP 7 Minutes:
14 Burpees
7 Power Cleans 135/95
The barbell weight should be light-medium for you, scale load accordingly.
Rest 5 minutes…
B) AMRAP 7 Minutes:
35 Double-Unders
7 Handstand Push-Ups
Scale Dubs to Singles or 15 attempts per round. Scale the Handstand Push-Ups to 1-2 AbMats or to heavy Dumbbell Presses today as needed. You should be able to move through the pushing movement either unbroken or in 2-3 quick sets as you fatigue.
Rest 5 minutes…
C) AMRAP 7 Minutes:
Meters Rowed
Post rounds, reps (or meters), and Rx to comments.
Sarah C. caught mid-stride | Photo by Thomas H.