Workout of the Day
GYMNASTICS HS A
15:00 for Quality:
A1: 2x Wall Walk + :30 HS Hold
A2: 6-10 Ring or Bar Knees to Elbows
A3: 8-12e RNT Reverse Lunges
METCON
Every 5:00 x 4 Sets
10 Back Squats
20/15 Calorie Row
Notes
Gradually increase the weight and your effort on the rower.
ASSISTANCE
Bent Over DB Rows
10-10-AMRAP
Notes
Try to add weight each set. Set 1 should be easy, set 2 should be medium challenging and the final set should be a true AMRAP. Ideally you’re getting between 8-12 reps on the AMRAP, otherwise go heavier next time.
CrossFit Group Class Programming Template (WK1/8)
sʞlɐʍ llɐʍ ɥƃnoɹɥʇ ƃuᴉʞɹoʍ ǝᴉlɹɐɥƆ puɐ pɐlƎ ‘ǝʞɐſ ‘ʇʇɐW
Final Leaderboards for the 2023 Open
Below are all the leaderboards for varying divisions of the 2023 Open. Any omitted leaderboards were due to lack of participants ( ex: 65+ Women) or redundancy with the overall leaderboards (35-40). Congrats again to everyone who completed the Open!!!
CROSSFIT SOUTH BROOKLYN OVERALL
2023 WOMEN’S LEADERBOARD
2023 MEN’S LEADERBOARD
Masters Divisions
65+ MEN
60-64 MEN
55-59 WOMEN
55-59 MEN
50-54 WOMEN
50-54 MEN
45-49 WOMEN
45-49 MEN
40-44 WOMEN
40-44 MEN