Friday 3.29.24
CrossFit South Brooklyn Blog
by David Osorio
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
Visit website
Thursday 3.28.24
CrossFit South Brooklyn Blog
by David Osorio
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
Visit website
Tuesday 3.26.24
CrossFit South Brooklyn Blog
by David Osorio
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
Visit website
Monday 3.25.24
CrossFit South Brooklyn Blog
by David Osorio
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
Visit website
Sunday 3.24.24
CrossFit South Brooklyn Blog
by David Osorio
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
Visit website
Saturday 3.23.24
CrossFit South Brooklyn Blog
by David Osorio
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
Visit website
Thursday 3.21.24
CrossFit South Brooklyn Blog
by David Osorio
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
Visit website
Wednesday 3.20.24
CrossFit South Brooklyn Blog
by David Osorio
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
Visit website
Tuesday 3.19.24
CrossFit South Brooklyn Blog
by David Osorio
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
Visit website
Monday 3.18.24
CrossFit South Brooklyn Blog
by David Osorio
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
Visit website

Follow CrossFit South Brooklyn Blog on FeedSpot

Continue with Google
Continue with Apple
OR