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