Wod

Good Luck to Zoe and Sofia Tomorrow!

Sunday Schedule 8:30-9:30: Open Gym 9:30-10:30: Group Class

Pre-Teens and Weightlifting is cancelled. Zoe, Sofia and Orrie will be competing tomorrow in Garden Ctiy - 645 Stewart Avenue for anyone available

Circuit Sunday

Warm Up 30 Seconds Easy Bike Jumping Jacks Active Spidermans

Medium Bike Single Unders Push-up to Down Dog

Faster Bike Double Unders Samson Stretch + Review and Drill Workout Movements

Mobility 1 Min Foot Pedal Against wall (30s/leg)

Training On an 18 Minute Running Clock: 1 Min Lunges 1 Min Bike 1 Min Double Unders (sub singles) 2 Min Lunges 2 Min Bike 2 Min Double Unders 3 Min Lunges 3 Min Bike 3 Min Double Unders

Score = Total Reps for Each Movement Post Scores to SugarWod

This Week at Flatbush CrossFit Sunday 4/22 - CrossFit Pre Teens & Weightlifting Cancelled - Come cheer on Coach Orrie, Zoe and Sofia as they compete in the NYC Open Weightlifting Competition in Garden City. Friday 4/27 - Friday Night Lights. Festivities start at 5pm. Bring something Paleo and lets share in the yummyness after the suffering

Workout of the Day

Warm Up 15/10 Cal Row (Easy Pace) 10 Samson Stretches

15/10 Cal Row (Moderate Pace) 10 Active Spidermans

15/10 Cal Row (Hard Pace) Walkout Push Ups

Skills & Drills DB Snatch

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)

Workout Prep 2 Sets 10 Alternating DB Snatches 10 Cal Row 5 Burpees Over the Rower 5 Med Ball Sit Up Passes

Training In Teams of 2 2 Rounds For Time (20 min Cap) 100 Dumbbell Snatches (50/35) 80 Cal Row 60 Burpees over Rower 40 Med Ball Sit Up Passes (20/14)

This Week at Flatbush CrossFit Sunday 4/22 - CrossFit Pre Teens & Weightlifting Cancelled - Come cheer on Coach Orrie, Zoe and Sofia as they compete in the NYC Open Weightlifting Competition in Garden City. Friday 4/27 - Friday Night Lights. Festivities start at 5pm. Bring something Paleo and lets share in the yummyness after the suffering

Workout of the Day

Warm Up 2 Sets 100m KB Farmer Carry(50m L/50m R) 100m Overhead KB Carry (50m L/50m R) 10 Walkout Push Ups 10 Blocked Squats + With an Empty Barbell 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Romanian Deadlifts 5 Front Squats

Mobility 10 Active Spidermans/Side 10 PVC Pass Through 10 Clean Grip Overhead Squats (PVC)

Skills & Drills Thruster Focus: Start Position

Movement Prep 5 Front Squats 5 Push Press 5 Thrusters

Sumo Deadlift High-Pull Focus: Set Up; Finish

Set-up: Feet just wider than shoulder width Hands narrow, inside legs Straight arms, bar on shins

Finish: Hips and knees fully extended Bar at collarbone Elbows ABOVE bar

Movement Prep 3 Sumo Deadlifts 3 Sumo Deadlift + Shrug 3 Sumo Deadlift High Pulls (Slow) 3 Sumo Deadlift High Pulls (Fast)

Workout Prep 3 Sets to build to workout weight 10-8-6 Thruster Sumo Deadlift High-Pull

Training

For Time: (11 min cap) 15 Thrusters (135/95) 21 Sumo Deadlift High Pulls (135/95) 12 Thrusters 15 Sumo Deadlift High Pulls 9 Thrusters 9 Sumo Deadlift High Pulls

Post Results to SugarWod

Scaling Reduce weight to allow for atleast 5 consecutive reps for both movements. If you can complete the first set of thrusters and sumo deadlift high-pulls in 2 sets or less, perform the workout as written. Scale 1: 115/75 Scale 2: 75/45

This Week at Flatbush CrossFit Sunday 4/22 - CrossFit Pre Teens & Weightlifting Cancelled - Come cheer on Coach Orrie, Zoe and Sofia as they compete in the NYC Open Weightlifting Competition in Garden City. Friday 4/27 - Friday Night Lights. Festivities start at 5pm. Bring something Paleo and lets share in the yummyness after the suffering.

Workout of the Day

Warm Up 200 Meter Run 10 Sit-ups 10 Air Squats 10 Scap Pull Ups 5 Box Step Ups 5 Walkout Push Ups 5 Burpee Box Jumps

Mobility 1 Min Childs Pose 10 Leg Kicks (side to side & front to back)

Skills & Drills Strict Handstand Push Up Focus: Neutral Head

Movement Prep 10 Second Lockout Hold 2 Lowers to Tripod 2 Strict Handstand Push-ups

Movement Substitutions Reduce Reps Negatives Bear Crawl Push Ups Dumbbell Strict Press

Strict Pull Up Focus: Press and Pull

Movement Prep 10s Hang In Hollow 1-3 Strict Pull Ups

Training For time: (25 min cap) 800m Run Then, 10 rounds of: 6 Strict Handstand Push Ups 5 Strict Pull-Ips 4 Burpee Box Jumps (24/20) Then 800m Run

Accessory 2 Rounds for Reps of: 2:00 Strict Muscle Up (sub toe nail transitions) -Rest 2:00- 2:00 Hand Stand Walk -Rest 2:00- 2:00 Strict Toes to Bar

This Week at Flatbush CrossFit Stop by the front desk and check out the sign up sheets for upcoming events Wednesday 4/18 - Pre Teens @7:15pm

Workout of the Day

Warm Up "CrossFit Warm Up" 3 Rounds 10 Samson Stretches 10 Overhead Squats 10 GHD Sit Ups 10 Hip Extensions 10 Strict Pull Ups (scale reps/sub neg/10 ring rows) 10 Strict Dips (scale reps/sub neg/10 sec support)

Skills & Drills Power Clean

Focus: Weight Balanced; Bar Close; Failed Power Clean = Squat Clean

Movement Prep Performed with an empty barbell. Focus points for each position.

5 reps from each position, with a short rest between movements.

High Hang Power Clean Aggressive Jump Drop Fast Fast Elbows

Hang Power Clean Shoulders Over Bar Pull Bar Close Pass Through First Position

Power Clean Shins & Knees Back Lats On Pass Through First and Second Positions

Training Power Clean 3-3-3-3-3

*Working Sets begin at 80% Post Results to SugarWod

This Week at Flatbush CrossFit Stop by the front desk and check out the sign up sheets for upcoming events Tuesday 4/17 - Pre Teens @7pm Wednesday 4/18 - Pre Teens @7:15pm

Workout of the Day

Warm Up 30 Seconds Of: -Jumping Jacks -Active Spidermans -Single Unders -Push Up to Down Dog -Single Unders -Air Squats + With an Empty Bar 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Romanian Deadlifts 5 Front Squats

Mobility 1 Min Back Squat Hold 1 Min Couch Stretch/Leg

Skills & Drills Wall Ball Focus: Tall Chest; Ball High; Relax the Arms

Movement Prep 5 Front Squats 5 Push Press 5 Thrusters 5 Wall Balls

Double Under Focus: Stay Stacked

Movement Prep 15 Seconds Tight Hopping 15 Seconds Single Unders 15 Seconds Double Under Attempts

Back Squat Focus: Belly Tight; Spread the Floor

Movement Prep 10 Back Squats with Bar 2 sets of 5 reps building to starting weight

Part I Back Squat 10-10-10 *Begin first set at 60% of 1RM

Then 5-5-5 (Use weight of 10RM)

WOD Prep 8-10 Wall Balls 20 Double Unders

Part II AMRAP 5 Wall Balls (20/14)

*Every Break 50 Double Unders

Post Scores to SugarWod

This Week at Flatbush CrossFit Monday 4/16 - Muscle Up Workshop 7pm Tuesday 4/17 - Pre Teens @7pm Wednesday 4/18 - Pre Teens @7:15pm

Be sure to sign up for Friday Night Lights on April 27 as well as our other events coming up

Workout of the Day

Warm Up 10 Reps of Each Blocked Squat Alternating Spidermans Walkouts Samson Stretch Tempo Air Squat (5 down/5 up) Scap Push Ups

Mobility 1 Min Overhead Wall Stretch

Skills & Drill Air Squat Focus: Counterbalance; Spread the Floor

Movement Prep 5 Air Squats (pause at bottom) 5 Air Squats

Plank Focus: Hollow Body

Movement Prep 20s Plank

Push Up Focus: Rigid Body

Movement Prep 5 Perfect Push Ups

Shoulder Press Focus: Breathe & Brace

Movement Prep 8 Reps with tempo (bar)

Part I Shoulder Press (40x1 tempo) 8-8-8-8

8 Y-T-I after each set -2 Min rest-

**Begin first set at final weight from last week. If you are unable to increase each set stay at your weight for all 4 sets.

Part II EMOM 9 Min 1: Max Effort Air Squat Min 2: Max Effort Plank Min 3: Max Effort Push Up

Post Results to SugarWod

Sunday Schedule Core Class 10:30am Pre Teens 11am Weightlifting 12-2

Circuit Sunday

Warm Up 30s Jumping Jacks 10 Walkouts 10 Alternating Spidermans

30s Jumping Jacks 10 Push Up to Down Dog 10 Samson Stretches

30s Single Unders 10 Burpees 10 Box Step Ups

Skills & Drills DB Power Clean to Overhead

Movement Prep 5 DB Deadlifts 5 DB Power Cleans 5 DB Push Press 5 DB Power Clean to OH

Devils Press With Burpee

Movement Prep 3 DB Burpees 3 DB Russian Swings (weight swings between legs, not outside the body) 3 DB American Swings 3 Devils Press w/ Burpee

Training 5 Rounds - Each for Time 20 Box Step Ups (20) 50 Single Unders 10 DB Power Clean to Overhead (35/25) 10 Cal Bike 10 Devils Press w/ Burpee (35/25) -rest 90s between rounds

*Each Round start eh workout on a different movement. Goal is to match your time for each round

Post Scores to SugarWod

Check your emails for event updates!

Workout of the Day

Warm Up 200 Meter Run + 10 Reps of Each Quad Stretch Knee to Chest Solider Kicks Knuckle Drags Side Lunge Cradle Stretch Samson Stretch Alternating Spidermans Walkouts Squat Jumps

Workout Prep Toes to Bar

10 Scap Pull Ups 5 Kips 3 Knee to Chests 3 Toes to Bar

Wall Balls 5 Med Ball Front Squats 5 Med Ball Pull Press 5 Med Ball Thrusters 5 Wall Balls

Double KB Hang Power Clean 2 Sets (Set 1 Warm Up/ Set 2 WOD weight) 5 Single Arm Russian Swings 5 Double KB Swings (Chest level) 5 Cleans

Rope Climbs 3 Foot Locks 2 Lock and Stands 1 Rope Climb

Training AMRAP 28 600m Partner Run 50 Toes to Bar 40 Wall Balls (20/14) 30 Double KB Hang Power Cleans (24kg/16kg) 20 Rope Climbs

Workout of the Day

Warm Up 8 Rounds 20 sec Bottom of Squat Hold 10 sec Air Squat + 3 Sets 10 Plank Ups 15 Sec Arch Hold + With an Empty Bar 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Romanian Deadlifts 5 Front Squats

Mobility 1 Min Pigeon Pose/Leg Banded Walks 1 Min Chest Stretch (30s/side)

Skills & Drills Back Squat Focus: Control; Spread the Floor

Movement Prep 10 reps with the bar 5 reps @ 40% 5 reps @ 50% 3 reps @ 60% 3 reps @ 70% 1 rep @ 75%

Training Back Squat 1-1-1-1-1-1-1-1

Working Sets start at 80%

*100' SB Carry After Each Set (150/100) **3 min rest after each set