Workout of the Day
SKILL
Strict Ring Muscle Ups
Notes:
In the words of 2008 Olympic Gymnast Dave Durante, today is an opportunity “…to slow down, take a step back, refine each movement and appreciate the proper learning curve for gymnastics skills… Every skill develops on a continuum, and small improvementshave incredible value and transferability to other skills.”
Be patient, focus on the process, and have fun with a high level movement we don’t see too frequently in group class!
METCON
EMOM x 5 Rounds
A. 1-3 Ring Muscle Ups*
B. 11/9 Calorie bike @ 90%
C. Rest
Notes:
The intent for the workout is two-fold:
1. to practice a tough, but technically sound variation of the ring muscle up, so you are building good mechanics and consistency; or choosing the ring row/dip variation to continue to build strength
2. to work at a very hard effort on the bike, rather than pacing it out to maintain a steady aerobic effort; while not an all out effort, each of the 5 rounds should be a high intensity output for you
Athletes who are extremely strong on the bike and comfortable on the rings may choose to scale up one or both movements to challenge their capacity!
*Scaling:
A. 1-3 Strict RMU
B. 1-3 Kipping RMU (If you already executed strict reps in the skill portion today)
C. 3-5 Low Ring Transitions
D. 5 Ring Pull Ups OR Ring Rows (tough angle) + 5 Strict Dips (Ring, Matador, or Bench)
CrossFit Group Class Programming Template (WK1/2)
Coach Brett post air bike test
Start 2023 with the gift of Strength
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. The cycle will wrap up with a CrossFit Total on February 25th.
DAYS & TIMES
Morning Strength Cycle
This cycle meets at 7:30AM Monday and Wednesday.
Begin Date: January 3rd, 2024
End Date: February 23rd, 2024
Afternoon Strength Cycle
This cycle meets at 11am Monday, Wednesday and Friday.
Begin Date: January 3rd, 2024
End Date: February 23rd, 2024
Evening Strength Cycle
This cycle meets at 7:30PM Monday and Wednesday and 6:30pm Friday.
Begin Date: January 3rd, 2024
End Date: February 23rd, 2024
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