Thursday April 11, 2019

Thursday April 11, 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
AMRAP 8:
Buddy 1:
Meter Row

Buddy 2:
6 Barbell Stiff Legged Deadlifts
6 Lateral Hops Over Barbell
6 Box Step-ups (5 each leg)

Switch Stations after buddy 2 completes step-ups. Add two reps with each round. 6, 8, 10, 12, 14…

Skills & Drills
Row
Focus: Brace vs Bounce
Movement Prep
Establish Catch Position
30 Seconds Moderate Row

Box Jump
Focus: Brace vs Bounce
Movement Prep
5 Step-ups Each Side
10 Small Hops
10 Tall Hops
10 Second Quarter Squat Hold on Top of Box
3 Box Jumps (Lower)
3 Box Jumps (Workout Height)

Deadlift
Focus: Brace vs Bounce
Movement Prep
10 Second Bottom Position Hold
5 Slow Deadlifts
5 Deadlifts

Build to Workout Weight

Workout Prep
50 Meter Row
5 Deadlifts
5 Box Jumps

Training
“Christine”
3 Rounds:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (20′)

*Compare results to Jan 25, 2019