Friday May 10, 2019

Friday May 10, 2019

Events & Announcements

Get your body fat tested May 11 with Get Tanked. Register here: https://gettankedli.rezdy.com/308785/brooklyn-flatbush-crossfit-may-11th

Pull-Up Workshop Sunday May 19 – Sign Up sheet at front desk. Space is limited – Don’t wait.


Workout of the Day

Warm Up
40 Seconds
Single Unders
Toe Touch to Air Squats

30 Seconds
Single Unders
Air Squats

20 Seconds
Single Unders
Jumping Air Squats

Posterior Primers
No Bands
30 Seconds of Each:
Bird Dogs
Side Plank (Each Side)
Medicine Ball Goblet Squat Holds

Bands
30 Seconds of Each:
Banded Glute Bridges
Banded Lateral Walks (Each Direction)
Banded Slow Squats

*Reference daily video to see example of all of these movements

Medicine Ball Warmup
5 Deadlifts
5 Medicine Ball Cleans
5 Front Squats
5 Strict Presses
5 Thrusters

Skills & Drills
DOUBLE UNDERS
Focus: Hands in Pockets
Movement Prep
Put Hands in Pockets
20 Seconds Single Unders
20 Seconds Double Under Practice

Movement Substitutions
Reduce Reps
90 Seconds of Practice
90 Single Unders

WALLBALLS
Focus: Hands Under
Movement Prep
Establish Hand Position
3 Front Squats
3 Push Press
3 Thrusters
3 Wallballs

DEADLIFTS
Focus: Hands
Movement Prep
Establish Grip
7 Deadlifts

Part I
Deadlift
15 Min to build to heavy triple

Workout Prep
10 Double Unders
5 Wallballs
3 Deadlifts

Part II
AMRAP 15
60 Double Unders
30 Wallballs (20/14)
15 Deadlifts (245/165)