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Wednesday February 21, 2018


News and Updates -CrossFit Open Registration has begun. SIGN UP and join the Flatbush CrossFit Team. CrossFit Open Registration -Friday Night Lights for 18.1. Shaun Cleary will be here shooting for us and Belkis Bites will be here catering food. Sign Up at front desk.

Workout of the Day

Warm Up 200 Meter Run + Line Drills: Quad Stretch Knee to Chest Solider Kicks Side Shuffle Walking Samson Inchworm Push Ups Toe Walk Heel Walk 3 Air Squats + Broad Jump High Knees Butt Kickers Skip for Height Skip for Distance

Mobility 1 Min Pigeon Stretch/Side 1 Min Couch Stretch/Side

Skills Wall Ball Focus Point: Heels Down

Movement Prep 5 Med Ball Front Squats 5 Med Ball Push Press 5 Med Ball Thrusters 5 Wall Balls *catch and control 5 Wall Balls

Workout Prep 200m Run 10 Wall Balls 5 Burpees

Training For Time: 600m Run 40 Wall Balls (20/14) 400m Run 30 Wall Balls 200m Run 20 Wall Balls

*10 Burpees every time ball is dropped


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Tuesday February 20, 2018


News and Updates -CrossFit Open Registration has begun. SIGN UP and join the Flatbush CrossFit Team. CrossFit Open Registration -Friday Night Lights for 18.1. Shaun Cleary will be here shooting for us and Belkis Bites will be here catering food. Sign Up at front desk.

Workout of the Day

Warm Up 30 Seconds Bodyweight Good Mornings Active Spidermans Walkouts Active Samson Push-up to Down Dog Air Squats + 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Stiff-Legged Deadlifts 5 Front Squats

Mobility 1 Min Childs Pose 1 Min Down Dog With Foot Pedal

Skills Double Unders

Movement Prep 15 Seconds Each, Breaking Between: Pogo Jumps Quick Single Unders High Single Unders Double Under Practice

Deadlift Focus Point: Hip Hinge

Movement Prep 5 Hip Hinges 5 Deadlifts

Hang Power Cleans Focus Point: Fast Elbow

Movement Prep 5 Hang Power Cleans

Prep 2 Sets (Set 1 Warm Up Weight/Set 2 WOD Weight) 5 Deadlifts 10 Double Unders 5 Hang Power Cleans 10 Double Unders

Training 3 Rounds For Time 15 Deadlifts (135/95) 50 Double Unders 15 Power Cleans (135/95) 50 Double Unders

Scaling Double Unders -Max Reps in 1 Min -100 Single Unders


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Monday February 19, 2018


News and Updates -CrossFit Open Registration has begun. SIGN UP and join the Flatbush CrossFit Team. CrossFit Open Registration -Friday Night Lights for 18.1. Shaun Cleary will be here shooting for us and Belkis Bites will be here catering food. Sign Up at front desk.

Workout of the Day

Warm Up 30 Seconds Easy Row Active Spidermans

Medium Row Samson Stretch

Faster Row Push-up to Down Dog + With an Empty Bar 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Romanian Deadlifts 5 Front Squats

Mobility 1 Minute Front Rack Stretch 1 Minute Wrist Stretch 1 Minute Ankle Stretch (30s/side)

Skills Front Squat "Heel Balance Drill" 3 Pause Front Squats 2 Front Squats

Pull Up 10 Scap Pull Ups 3-5 Strict Pull Ups 5 Kips 3 Kipping Pull Ups

Thruster Focus Point: Shoulder Contact -Make sure the weight stays in contact with the shoulders until the hips fully extend

Movement Prep 5 DB Push Press 5 DB Thrusters

Part I Front Squat 15 min to build to a heavy double.

WOD Prep 5 Pull-ups 5 Thrusters 50 Meter Row

Part II For Time: 30 Pull Ups 50 Dumbbell Thrusters (30/20) 1,000m Row

Scaling Scale Reps Jumping Pull-ups Banded Pull-ups Ring Rows


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Sunday February 18, 2018


News and Updates -CrossFit Open Registration has begun. SIGN UP and join the Flatbush CrossFit Team. CrossFit Open Registration -Friday Night Lights for 18.1. Shaun Cleary will be here shooting for us and Belkis Bites will be here catering food. Sign Up at front desk.

Circuit Sunday

Warm Up 30 Seconds Easy Bike or Row Active Spidermans

Medium Bike or Row Push-up to Down Dog

Faster Bike or Row Active Samson + Warm Up/Prep Workout Movements

Training 3 Min On/90 Sec Off -Bike -Sandbag Carry (150/100) -Burpee -AbMat Sit Up

*Note: Every 50' = 1 Rep on SB Carry


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Saturday February 17, 2018


News and Updates -CrossFit Open Registration has begun. SIGN UP and join the Flatbush CrossFit Team. CrossFit Open Registration -Friday Night Lights for 18.1. Shaun Cleary will be here shooting for us and Belkis Bites will be here catering food. Sign Up at front desk.

Workout of the Day

Warm Up 1 Minute Of: Jumping Jack Alternating Spiderman Alternating Samson

30 Seconds Of: Jumping Jack Air Squat to Medball Push Up to Down Dog

15 Seconds Of: Jumping Jacks Med Ball Foot Taps Med Ball Deadlift

Mobility 1 Minute Childs Pose on Medball 1 Minute Squat Hold

Skills & Drills Wall Ball Focus Point: Hand Position Although this movement is driven mostly by the legs, placing the hands in the correct position allows for better efficiency in transferring the energy from the lower body into the ball.

Movement Prep Establish Hand Position 5 Front Squats 5 Push Press 5 Thrusters 5 Wallballs

Dumbbell Snatch Focus Bottom Dumbbell Centered on Foot Both Bells in Contact With Ground Lumbar Curve Maintained

Middle Arm Straight Until Hip Extension Bell Close to Body

Finish Elbow by the Ear Armpit Showing

Movement Prep Perform on each arm before switching to next movement 3 Deadlifts (Bottom) 3 Deadlift + Shrug (Middle) 3 High Pulls (Middle) 3 Push Press + 3 Push Jerks (Finish) 3 Dumbbell Snatches (All)

Training In Teams of 2 - 5 Rounds 40 Dumbbell Snatches (50/35) 60 Wall Balls (20/14)


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Friday February 16, 2018


News and Updates -CrossFit Open Registration has begun. SIGN UP and join the Flatbush CrossFit Team. CrossFit Open Registration -Friday Night Lights for 18.1. Shaun Cleary will be here shooting for us and Belkis Bites will be here catering food. Sign Up at front desk.

Workout of the Day

Warm Up 2 Sets 10 Ring Rows 10 Box Step Ups 5 Walkout Push Ups 10 Plank Ups

Skills and Drills Chest to Bar Pull Up -10 Scap Pull Ups -5 Kips -3 Kipping Pull Ups -3 Chest to Bar Pull Ups Movement Substitutions -Kipping Pull Ups -Jumping Pull Ups *Note: If you performed jumping pull ups earlier this week in the muscle up workout perform jumping pull ups today Toes to Bar -5 Kips -3 Kipping Knee Raises -3 Toes to Bar Box Jump Focus: Landing Landing with the knees out and whole foot on the surface, just like in a squat, will allow our legs to act as shock absorbers and take a significant amount of stress off the knees, calves, and ankles. Movement Prep 3 Box Jumps (Low Height) 3 Box Jumps (Workout Height) Push Up 10 Push Ups Note: If you have difficulty lower your entire body down in the push up, set up a bar on a squat rack to focus on bracing your core throughout the movement.

Training TABATA -Chest to Bar Pull Ups -Box Jumps -Push Ups -Toes to Bar *Rest 1 Min After Each Exercise


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Thursday February 15, 2018


News and Updates -CrossFit Open Registration has begun. SIGN UP and join the Flatbush CrossFit Team. CrossFit Open Registration -Friday Night Lights for 18.1. Shaun Cleary will be here shooting for us and Belkis Bites will be here catering food. Sign Up at front desk.

Workout of the Day

Warm Up 600m Run 5 Good Mornings 5 Elbow Rotations 5 Back Squats

1 Minute Single Unders 5 Strict Press 5 Romanian Deadlifts 5 Front Squats

1 Minute Double Unders 10 Push Press

Mobility 1 Min Down Dog with Foot Pedal 1 Min Overhead Lat Stretch (30s/side)

Skills & Drills Push Jerk Focus: Control Dip. Launch and Land

10 Push Jerks w/ Bar

Part I Push Jerk 10-8-6-4-2

Loading Guidelines Set 1: 50% Set 2: 60% Set 3: 70% Set 4: 80% Set 5: 85%+

Part II On a 12 Minute Running Clock 1 Minute of Double Unders 1 Minute of Push Jerks (135/95) 2 Minutes of Double Unders 2 Minutes of Push Jerks 3 Minutes of Double Unders 3 Minutes of Push Jerks


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Wednesday February 14, 2018


News and Updates -CrossFit Open Registration has begun. SIGN UP and join the Flatbush CrossFit Team. CrossFit Open Registration -Friday Night Lights for 18.1. Shaun Cleary will be here shooting for us and Belkis Bites will be here catering food. Sign Up at front desk.

Workout of the Day

Warm Up 1 Minute of each: Active Spidermans Active Samson Air Squats Push-up to Down Dog Cossack Squats PVC Pass Throughs immediately into… 30 seconds of each Active Spidermans Active Samson Air Squats Push-up to Down Dog Cossack Squats PVC Pass Throughs + With an empty barbell 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Snatch Grip Push Press 5 Snatch Deadlifts 5 Muscle Snatches

Mobility 1 Min Childs Pose

Skills Pull Up 10 Scap Pull Ups 3-5 Strict Pull Ups 5 Kips 3 Pull Ups Muscle Up 10 Kips (Bar) 3-5 Strict Pull Ups 3 Ring Swings 2 Hip to Rings 1 Muscle Up Part I Power Snatch 10-5-3-3-3-3 Set 1: Bar Set 2: Workout Weight Set 3-6: Build to a set of 3 touch and go reps in 5 min

Prep 3 Sets at Workout Speed 5 Power Snatch (wod weight) 1-2 Ring MU/Pullups

Part II AMRAP 7 10 Power Snatch (75/55) 3 Ring Muscle Ups Compare Results to Sept 8, 2016

Scaling -Reps -Bar Muscle Ups -Pull Up (AHAP)


Accessory 2 Sets - 1 Min On/1 Min Off -Front Plank -Side Plank -Sorenson Hold


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Tuesday February 13, 2018


News and Updates -CrossFit Open Registration has begun. SIGN UP and join the Flatbush CrossFit Team. CrossFit Open Registration -Friday Night Lights for 18.1. Shaun Cleary will be here shooting for us and Belkis Bites will be here catering food. Sign Up at front desk.

Workout of the Day

Warm Up "CrossFit Warm Up" 3 Rounds 10 Overhead Squats 10 GHD Sit Ups 10 Hip Extensions 10 Pull Ups 10 Dips

Skill Row Focus: "Beat the Knees" - One of the most common faults seen in rowing is that the knees bend before the handle passes over them.

Pull – Pause – Punch Drill

Prep

Partner Rowling

1000 meters for time split between two partners. 5 rounds each on the rower, looking to land exactly on 100 meter intervals until the screen says 1000 meters. There will be a penalty for the partner who gets off the rower for every meter they are under or over the 100 meter interval. For example, if they land at 97 or 103, penalty is 3 burpees. Partner getting on the rower must wait until their partner completing the penalty is finished before they begin rowing. They can sit ready on the erg as they wait. We will cap this game at 7 minutes.

Training 2K Row

Strategy Start – 10 Hard Pulls First 500 Meters – At Desired Split Time Middle 1000 Meters – Desired Split Time +2 Seconds Next 400 Meters – Desired Split Time -5 Seconds Last 100 Meters – All Out Sprint

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Monday February 12, 2018


News and Updates -CrossFit Open Registration has begun. SIGN UP and join the Flatbush CrossFit Team. CrossFit Open Registration -Friday Night Lights for 18.1. Shaun Cleary will be here shooting for us and Belkis Bites will be here catering food. Sign Up at front desk.

Workout of the Day

Warm Up 30 Seconds Of: Walkouts Air Squats

Push-up to Down Dog Active Samson/Side

Active Spidermans/Side Air Squats + With an empty bar perform 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Romanian Deadlifts 5 Front Squats

Mobility 1 Min Pigeon Stretch/Side 10 Squat Stretches

Skills & Drills Drive and Drop The theme today across all three of these movements is driving hard though the floor and dropping under the barbell.

With and empty bar perform 2 sets 5 Deadlifts 5 Hang Power Cleans 5 Front Squats

Prep In 3 sets build to workout weight Set 1 2 Deadlifts 4 Hang Power Cleans 6 Front Squats

Sets 2&3 2 Deadlifts 3 Hang Power Cleans 4 Front Squats

Training

AMRAP 15 6 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 12 Front Squats (155/105)


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