Wednesday April 10, 2019

Wednesday April 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
30 Seconds
Easy Single Unders
Active Samson
Barbell Bent Over Rows

Higher Single Unders
Pausing Air Squats
Barbell Standing High Pulls (No Hips, Just Elbows High)

Faster Single Unders
Push-up to Down Dog
Barbell Front Squats
+
Banded Glute Activation
2 Rounds:
20 Seconds Squats
20 Seconds Glute Bridges
10 Seconds Lateral Steps Right
10 Seconds Lateral Steps Left

Mobility
1 Min Barbell Calf Smash

Skills & Drills
Double Unders & Chest to Bar
Focus: Stay Tight
Double Under Movement Prep
15 Seconds of Tight Hops
15 Seconds of Quick Single Unders
15 Seconds of Higher Single Unders
15 Seconds of Double Under Practice

Double Under Movement Substitutions
Reduce Reps
75 Single Unders
1 Minute of Practice

Chest to Bar Movement Prep
10 Scap Pull-ups
10 Second Hollow Hold on Bar
5 Kip Swings
1-3 Strict Pull-ups
2 Pull-ups
2 Chest to Bar Pull-ups

Chest to Bar Movement Substitutions
Reduce Reps
Chin Over Bar Pull-ups
10 Strict Pull-ups
Ring Rows
Banded Pull-ups
Jumping Pull-ups

Front Squat
Focus: Breathing & Bracing
Movement Prep
5 Breaths (Push out against hand as training tool)
5 Breaths + Air Squats (Breathe in, hold, then squat)
5 Breaths + Front Squats (Same as above, just with barbell)

Part I
Front Squat
15 Min to build to heavy triple

Workout Prep
3 Front Squats
6 Chest to Bar Pull-ups
9 Double Unders

Part II
3 Rounds For Time
10 Front Squats (185/135)
20 Chest to Bar Pull-ups
50 Double Unders