CrossFit South Brooklyn Blog
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CrossFit South Brooklyn Blog
3h ago
Workout of the Day FLOATER STRENGTH
Back Squat
Heavy 3 then, 85% AMRAP
Mid Hang Power Snatch
2-2-2-2-2
Bench Press
Heavy 3 then, 85% AMRAP
Deadlift
3-3-3 (Touch & Go Reps)
Notes
Choose one lift and potentially a second dumbbell, kettlebell or body weight movement for a superset to round out your week. Tomorrow we have kipping pull-ups, DB Push Presses, step overs and burpees.
METCON
5 Rounds for time of:
10 DB Hang Muscle Cleans, left arm
20 Double Unders
10 DB Hang Muscle Cleans, right arm
20 Double Unders
Notes
This workout should take around 7-10 minutes with all movements attempte ..read more
CrossFit South Brooklyn Blog
1d ago
Workout of the Day SKILL: Kipping Toes to Bars
Focus: Hip extension Speed
EMOM 12:00 (4 Sets)
A: Kipping Toe to Bar Strength, Skill or Capacity
B: :30 Goblet loaded Squat Hold
C: Rest
T2B Options:
T2B Strength: 5-7 Tempo Incline Bench Toes to Bars
T2B Skill: 10 Kipping Partial ROM
T2B Capacity: 10-20 Unbroken Reps
Notes
Toes 2 Bars
Choose a version that meets you where you’re at. If you can perform 2-3 Strict hanging toes to bars, its time to work the skill. If you can’t get your legs to or very close to the bar while hanging, work the strength option at a controlled tempo. These wil ..read more
CrossFit South Brooklyn Blog
3d ago
Workout of the Day STRENGTH
High Hang Power Snatch
+Mid Hang Power Snatch
+
OHS
Notes
Work up to a medium heavy and technically proficient weight on the complex. Try to go a little heavier than last week’s complex.
Coaching Focus: The overhead position while snatching/overhead squatting
PARTNER METCON
10 Alternating Rounds for time of:
12 Deadlifts
8 Push Presses
6 Strict Chin-Ups
Notes
Alternate full rounds with your partner until each person has completed 5 rounds. Each round should take you around :45-1:30 with the total time on this workout around 10-14 minutes.
Deadlifts/Push Press
Use th ..read more
CrossFit South Brooklyn Blog
4d ago
Workout of the Day STRENGTH
Back Squat
Heavy 3 then, 85% AMRAP
Notes
In roughly 6 total sets, work up to a heavy 3 on the Back Squat, then take your highest successful 3 rep weight, drop to 85% and perform 1 AMRAP set. The AMRAP should leave you with 1-2 reps in reserve. Do not go to failure.
Example
Use the first 18:00 to work up to the heavy triple, then the remaining 4:00 to do the AMRAP.
45×10
1. 95×3
2. 115×3
3. 135×3
4. 145×3
5. 155×3
6. 160×3
AMRAP 135×8
Coaching Focus: Bar placement during high bar back squats
METCON
EMOM 16:00
A: :45 Cal Bike
B: :45 Burpees or Push-Ups
Notes
This shou ..read more
CrossFit South Brooklyn Blog
5d ago
Workout of the Day Sandbag Work
Pick + Carry down + back (100 ft), Drop.
Pick + Extension “load” x 6 reps.
Rest 2-3 minutes. 6 rounds.
Sub Max Carry: After your last round, you will rest 90 seconds, then perform 3 down and back gym length carries.
Notes
Technique focus
Carry: Keep bag high, control your turn, accelerate. It’s a “run” not a walk.
Pick + Extension: Pull the bag as high as possible on each rep.
You can start light and work up to a heavier bag for the final two rounds, or stay moderate the whole time.
Unilateral + Locomotive Strength
DB Twist Press x 6 reps/side
1 Hand Farmer’s Ca ..read more
CrossFit South Brooklyn Blog
6d ago
Workout of the Day METCON
5 Rounds for time of:
21 Air Squats
15 Kipping Toes to Bars
9 Power Cleans +/155/135/95/75/…
Rest 1:00
Notes
Start today’s workout at a smooth pace that you could sustain for up to 3 rounds in a row. In each rest period, focus on slowing down your exhales and returning as close to baseline as possible. Then, aim to increase your effort and hold pace or get a bit faster as the rounds go on.
Choose a barbell load that you could cycle for a few reps if desired, though working efficiently through quick singles is a fair approach for today.
Toes to Bar should be achievable ..read more
CrossFit South Brooklyn Blog
1w ago
Workout of the Day METCON
For Time:
60 Calorie Row
30 Box Jump Overs or Burpees
30 Cal Air Bike
Notes
Push each segment here, especially on the bike! If your row will take you longer than 5 minutes, scale the calorie count back (ex. 55 or 50 reps).
SKILL & STRENGTH
Kipping Pull-Ups (mature top position)
Part 1: EMOM x 8:00 (4 sets):
A: :10-20 Pull-Up Lock Off
B: :30 Hollow Rocks or Hold
Part 2: 5 Sets (about every 2 min):
Choose ONE of the following movements to practice:
A: Top Down Pause Kipping Pull-Ups x 3-5 reps
B: Negatives x 2-3 reps
C: Toe Assisted Pull Ups x 3-5 reps
Notes:
If you ..read more
CrossFit South Brooklyn Blog
1w ago
Workout of the Day STRENGTH
Bench Press
Heavy 5 then, 90% AMRAP
Notes
In roughly 6 total sets, work up to a heavy 5 on the Bench Press, then take your highest successful 5 rep weight, drop to 90% and perform 1 AMRAP set. The AMRAP should leave you with 0-2 reps in reserve.
Coaching Focus: Today we’ll discuss spotting technique and etiquette
METCON
5 Rounds for time of:
10 Bent Over DB Rows
12 DB Walking Lunges
270m Run
Notes
Use the same Dumbbells or Kettlebells for the rows and lunges. They should both be steady and unbroken, if you want to push, push on the run.
+/50s/35s/20s
CrossFit Group ..read more
CrossFit South Brooklyn Blog
1w ago
Workout of the Day STRENGTH
Work up to a challenging single on the following complex:
1 High Hang Muscle Snatches
+
2 High Hang Power Snatch
Notes
Go light on weight and use it more as a technique and position day than anything else.
Coaching Focus: Aggressive extension at the end of the 2nd pull.
ASSISTANCE
Every 2:00 x 8 Sets
3-6 Strict Chin-Ups
6 Total Alternating DB Snatches
AMRAP Tuck-Ups to 1:30 mark
Notes
Your chin-ups and Snatches should take you around :40. If you’re finishing way below that consider adding reps onto your chin-ups.
Chin-Ups
Most of your sets should be unbroken b ..read more
CrossFit South Brooklyn Blog
1w ago
Workout of the Day STRENGTH
Back Squat
Heavy 5 then, 90% AMRAP
Notes
In roughly 6-7 total sets, work up to a heavy 5 on the Back Squat, then take your highest successful 5 rep weight, drop to 90% and perform 1 AMRAP set. The AMRAP should leave you with 1-3 reps in reserve.
If you’re sore from 24.3, just go lighter on the squats and don’t worry about the AMRAP.
Coaching Focus: Pacing between reps as your bar speed slows down.
METCON
EMOM 10:00
6 DB or KB Deadlifts
6-12 Push-Ups
AMRAP Single Unders or cross overs to end of minute
Notes
Each minute perform all three movements. The Deadlifts and P ..read more