Press / Dumbbell Bent-Over Row Superset*
1A) Press
Fitness and Performance
10-10-10
Work up to a heavy set of 10 after 2-3 warm up sets. Touch-and-go is permitted.
1B) Dumbbell Bent-Over Row
Fitness and Performance
10-10-10
Work up to a heavy set of 10 after 2-3 warm up sets. Keep these strict and avoid using momentum from your back and hips. Elbows finish close to the torso. Drop weight if you need to heave
*Superset means that you perform a set of exercise A (in this case the Bench Press) and then after a short rest, 30 seconds to a minute, you perform a set of exercise B (in this case the Barbell Bent-Over Row). You then rest a short period before returning to exercise A and continue in this fashion until all warm up and work sets are completed.
Post loads to comments.
Exposure 1 of 8
______________________
Every 3 minutes for 5 sets:
20 Double-Unders
15 Push-Ups
10 Pull-Ups
The goal is to do the reps fast and unbroken and remain consistent in your times. Record fastest and slowest times. Sub 50 singles and/or Jumping Pull-Ups as needed.
Post time and Rx to comments.
Thomas, Joel and Kate R’s photos from Fight Gone Bad are going up on the Flickr account today. Check out the photo stream or each album: Team Portraits, Action Shots, Awards Ceremony
- Your scorecards from Fight Gone Bad can now be picked up at the front desk.
- Anti-Gravity class resumes tomorrow night!
Short Circuit: Reprogram Your Body!™
CrossFit South Brooklyn is thrilled to announce Short Circuit, a new class utilizing some of the best training methods to give you a great total body workout in just one hour. Each class includes two circuits programmed specifically to help you shed pounds while increasing your strength, stamina, and flexibility. At Short Circuit, we want you to get sweaty, have fun, and build confidence, one workout at a time. We create an inclusive space where people can feel comfortable exactly where they are in their fitness journeys and, more importantly, challenge themselves to get better. Our instructors have worked with clients in every age group, with every body type, and across all ability levels. We want to show you that you’re capable of much more than you thought! This is our passion. This is our goal.
Each Short Circuit class consists of 4 segments:
Plug In
We start classes with a comprehensive, dynamic warm-up programmed to get your body ready for exercise while practicing skills and positions relevant to the day’s class.
1st Circuit (Strength and Stamina)
The 1st Circuit focuses on your strength and stamina by using 3-4 exercises done in sequence for 15-20 minutes. We use dumbbell, kettlebell, and bodyweight exercises programmed to keep your muscles strong and toned.
2nd Circuit (Conditioning and Intervals)
Here’s where things heat up! We’ll use a variety of high-intensity intervals to bump up your heart rate up and really make you sweat. Whether you’re on the rowing machine, swinging a kettlebell, or doing some Burpees, you’ll get your endorphins pumping with our higher intensity circuit.
Unplug
Finally, we finish with some extra core and flexibility work before sending you off to take on the rest of your day. You’ll be recharged and ready to go!
What if I can’t do something?
Every movement we teach and perform will have a variety of scaling options, so you’ll be challenged whether you’re flying through a set of 10 Push-Ups or still working on your first one. Our seasoned coaches can modify your workouts specifically for your abilities all while motivating you to do your best and to go a little further, faster, longer than you thought possible. We are here to help everyone achieve their goals, one drop of sweat at a time! No experience is required to take a Short Circuit class. Just show up and get fit!
Schedule & Location
Monday 9:00am
Wednesday 9:00am
Friday 9:00am
Prices
Members of CrossFit South Brooklyn may use their existing memberships to drop into this class; however, anyone and everyone is welcome as there are no prerequisites for this class. Unlike our CrossFit group classes, you don’t have to have taken Foundations or have any kind of CrossFit background to participate in Short Circuit, so now you can sweatily bond with your friends and family. Now they’ll get to find out what this CFSBK place you’ve been talking up is all about! If you’d like to purchase a punch card for this and our other specialty classes (Yoga, Short Circuit, Active Recovery and Pilates) you can purchase one of the cards listed below:
Single Class Drop-In: $25
10 Class Punch Card: $200
20 Class Punch Card: $360
CFSBKers can use their existing group class memberships to attend Short Circuit!
_____________________
Dumbbell Bent-Over Row T-Nation
