Today’s Programming
STRENGTH
E3MOM
Pause Back Squat
80%x3-5×5
Notes:
This week we’re programming a range of 3-5 reps based on how difficult the weight is feeling for you. If things are getting pretty tough and you feel like you can’t hit 5s with perfect technique, drop to three reps. If things are still moving well attempt the 5×5
If you don’t have a heavy single choose a submax weight that will challenge your positions in the hole
METCON
12:00 AMRAP
30 Double Unders
4 Strict CTB Chin-Ups
8 Front Squats
Notes:
DU: 30 DU / 15 DU / 30 Alt 2 / 60 SU
Chins: 4 CTB / 4 Conventional / 4 CTB Banded / 8 Ring Rows
FSQ: Taken off the floor, heavy and unbroken (+/135/115/95/75/55/…)
CrossFit Group Class Programming Template
Alchemy @ Home
Virtual Class Zoom Room (Password: alchemy)
Alchemy @ Home: 7am
Warm Up
2-3 Rounds:
3x3e Multiplanar Lunges (forward, side, reverse)
6e Lateral KB Swings
12 Quadruped Shoulder Taps (slow)
:20 Reverse Bridge Plank
Strength
A1. Poliquin Style Split Squats
4 x 6-8 Reps Each
A2. Feet Elevated Bridge March
4 x 8-10 Reps each
A3. KB/DB Torso Rows
4 x 8-10 Reps Each
METCON
EMOM x 10:00
1) 10 Burpee into Squats
2) 20 Hand to Hand KB Swings
Happy 10th year CFSBK anniversary to the living legend JStar Jay Reingold!
SIGN UP FOR WET HOT AMERICAN THROWDOWN on 7/30
What’s up CrossFit South Brooklynites! It’s been awhile since we’ve hung out. So we figured it would be fun to put together a little in house competition Friday, July 30th. Not interested in competing? No worries! It isn’t meant to be about the leaderboard. The point of this event is simply to gather, exercise, and cheer on our fellow gym mates. We encourage spectators, so if you don’t plan on participating, come on out to support! There are still slots available, all you have to do is register for a heat via your Zen Planner member app just like you would any other class. There is no additional fee for this event, registration will work like any of your other weekly classes.
Who: Anybody interested! We will provide plenty of scaling options to meet your abilities.
Where: 597 Degraw street
When: Friday, July 30th, 4:30-7:30pm
Following the event, we plan to head to Palm Springs Shuffleboard Club for the after-party. We hope to see you there! Spectators welcome too!
———EVENTS——-
Floater WOD: max effort bar hang
Event A: Take 15 min to establish a 3 RM Bench press
Event B: 5:00 AMRAP
30 burpee over the ERG
—in remaining time—
Accumulate as many calories as possible on the ERG
Scaling Options: burpee to plate, squat thrust to plate
Event C: For Time
100 double-unders
10 squat cleans, 135/95 lb.
30 toes to bar
80 double-unders
8 squat cleans, 185/135 lb.
24 toes to bar
60 double-unders
6 squat cleans, 225/155 lb.
18 toes to bar
40 double-unders
4 squat cleans, 245/175 lb.
12 toes to bar
20 double-unders
2 squat cleans, 275/185 lb.
6 toes to bar
Time cap: 20 min.
Scaling Options:
Modified V ups, V ups, hanging knee raises, hanging leg raises
Weight Jumps:
115/145/165/185/195
65/95/115/135/145
45/65/85/105/115