Workout of the Day
STRENGTH
Hang Clean
2-2-2
Notes:
Take 12 minutes to work up to a relatively heavy, technically perfect double on the hang (squat) clean.
METCON
AMRAP 8:00
4 Hang Cleans @ 135/95/65
8 Burpees
24 Double Unders
Rest 4 min
AMRAP 6:00
3 Hang Cleans
6 Burpees
18 Double Unders
Notes:
Each rep of the hang clean passes through a full depth squat. Load on the barbell should be moderate, such that you can do the 4 reps unbroken. Aim for 4-5+ rounds per interval.
DU Scaling (part 1 / part 2)
A. 18 DU / 12 DU
B. 12 DU / 6 DU
C. 30 sec DU practice per round / 30 single unders
D. 40 single unders / 30 single unders
CrossFit Group Class Programming Template (WK2/8)
Coach Brett and Daniel charging through last Saturday’s Wall Ball / Power Clean workout
The 2024 CrossFit Open registration is live!
What is the Open?
The Open is the first phase in the CrossFit competitive season consisting of three workouts programmed over three weeks. The vast majority of people participating in the Open are doing it for fun, to be part of the global community, to celebrate their affiliate and/or to challenge themselves. The best in the world do it to qualify for the next levels of competition which eventually lead to the CrossFit Games. One workout is released each week with three versions to choose from (“Rx’d” “Scaled” and “Foundations”) so that ANYONE regardless of ability or experience can participate. This is the one time a year everyone in the global CrossFit community comes together to celebrate fitness and throw down as one. It’s not uncommon for over 300k people to participate in the open!!
How does it work?
The first thing you need to do is register at CrossFit.com and make sure to put CrossFit South Brooklyn as your home affiliate. Through the three weeks of competition we’ll program the Open workout in group classes every Saturday as well as a special Friday Night Lights version if you want a little more fanfare around the event. This is a great opportunity to lean into the spirit of competition and “nerd out” on a workout much more than you typically would!