Sunday April 14, 2019

Sunday April 14, 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
10 Reps of Each:
Samson Stretches
Blocked Squats
Alt Spidermans
Hip Width Squats
Walkouts
Air Squats
Reverse Lunge
+
Barbell Warmup
10 Sumo Deadlifts
10 Back Squats
10 Sumo Stance Good Mornings

Mobility
45s Couch Stretch / Side
45s Barbell Internal Rotation / side
1 Min Thoraci Rotation in Bottom of Squat

Skills & Drills
Reverse Lunge
Focus: Shin Angle
Movement Prep
Establish Bottom Position
16 Alt Reverse Lunges

Back Squat
Focus: Shin Angle
Movement Prep
5 Pausing Back Squats
5 Back Squats

Sumo Deadlift High Pull
Focus: Stance and Grip; Vertical Shin
Movement Prep
3 Sumo Deadlifts
3 Sumo Deadlift + Shrug
3 Sumo Deadlift High Pulls (Slow)
3 Sumo Deadlift High Pulls (Fast)

Part I
EMOM 10
2 Back Squats
Loading Guidelines
Set 1-5: Light – Moderate
Set 6-10: Moderate – Heavy

Workout Prep
1 Round
5 Sumo Deadlift High Pulls
8 Alt Reverse Lunges

Part II
3 Rounds For Time
30 Sumo Deadlift High Pulls (95/65)
48 Reverse Lunges