Friday August 3, 2018

Friday August 3, 2018

Summer Event Announcements

5th – Flatbush CrossFit Birthday Bash. Make sure you sign up for heats!
25th – Buddy Day at Marine Park

Workout of the Day

Warm Up
2 Sets
100m Run
10 Ring Rows
10 KB Deadlifts
5 Up Downs

2 Sets
100m Run
10 Jumping Pull Ups
10 Russian KB Swings
5 Burpees

10 Leg Kicks (side to side/front to back)
1 Min Down Dog with Foot Pedal
30s Childs Pose

Skills & Drills
Pull Up

Movement Prep
10 Kipping Swings *focus on pushing down on bar
8 Bigger Kipping Swings *focus on transition from arch to hollow
6 Kipping Swings + Hip Drive
4 Kipping Pull Ups

Movement Substitution
-Scale Reps
-Jumping Pull Up
-Ring Row

Kettle Bell Swing
Focus: Heels Grounded

Movement Prep
With Workout Weight
5 KB Deadlifts
5 Russian KB Swings
5 American KB Swings

Workout Prep
200m Run
8 KB Swings (workout weight)
4 Pull Ups

3 Rounds (15 min cap)
400m Run
21 KB Swings (24kg/16kg)
12 Pull Ups

Accumulate 3 Minutes in a Hollow Hold

To Be Done Before or After Class

5 Sets

1 Min Max Toes to Bar
1 Min Max Strict Hand Stand Push Ups
1 Min Rest

*quality reps – stop once you feel any sort of fatigue