Workout of the Day
STRENGTH
A1) Paused Deadlift
3 x 5
Notes:
Heavier than last week!
Pause for 1 second with the plates JUST 1″ off the floor. Continue to standing and then use a controlled tempo to return the bar to the floor.
These are dead stop lifts, not touch and go.
Use this variation to practice creating tension and squeezing the bar off the ground in solid position, rather than yanking or rushing the beginning of the ascent.
Use an overhand or hook grip.
A2) Glute Bridge DB Floor Press
3 x 8-10 @ 3011
Notes:
Squeeze butt to keep hips fully extended throughout.
See if you can get some or all of your sets heavier than 3 weeks ago.
If getting heavy DB’s into position is a limiting factor, try this set-up!
METCON
For Time:
30 calorie row
30 kipping handstand push ups
30 hang power cleans
150 double unders
Notes:
Row: if it will take you longer than 3 min, scale back to 20-25 calories.
HSPU: scale volume such that you can accomplish the work in no more than 6 sets.
Ex: volume scaled to 25 reps: 6-5-4-4-3-3
HPC: moderate load that you can comfortably cycle 6-8 reps at a time. If you are newer to barbell cycling, you could also scale volume here as well. Suggested RX 135/95#.
DU: Most of us mortals will need to break this up into several sets to chip through at the end of the workout! Stay calm.
CrossFit Group Class Programming Template (WK5/6)
Welcome recent Foundations grads Samir and Jeff!!
Not too late to sign up for Strength Cycle!
Want to get (a lot) stronger? Our Starting Strength Barbell Club is an opportunity to spend 8 weeks working with a Starting Strength Certified coach developing your strength with the basic barbell lifts: Back Squat, Overhead Press, Bench Press and Deadlift, as well as some assistance exercises like Chin-Ups and Rows. Classes are 90 minutes long and 2-3x per week. Registration for each cycle is capped to provide lots of movement feedback and individualized programming from your coach and to foster great camaraderie with your fellow lifters.
DAYS & TIMES
MORNING CYCLE
Days & Time: Tuesdays & Thursdays from 7:30am-9am
Dates: July 5th-Aug 26th
Price: $220 per month ($440 total, excluding NY Sales Tax)
Register Here SOLD OUT!
AFTERNOON CYCLE
Days & Time: Monday, Wednesday & Fridays 11am-12:30pm
Dates: July 6th – Aug 26th
Price: $330 per month ($660 total, excluding NY Sales Tax)
EVENING CYCLE
Days & Time: Mondays & Wednesdays from 7:30-9pm and Fridays from 6:30-8pm
Dates: July 6th – Aug 26th
Price: $330 per month ($660 total, excluding NY Sales Tax)
ELIGIBILITY
No prior fitness experience is required, only a desire to get stronger! Whether you are brand-new to lifting, someone with experience who has struggled to surpass a plateau, or just looking to try something different, this class is right for you! Additional questions may be directed to Coach Jeremy via Jeremy@CrossFitSouthBrooklyn.com