Fitness: 3x8 Sets Across
This is your first exposure to Bench Pressing this cycle. The reps are going to be a little higher to build in some additional volume into the program. Get Yoked, Bro.
Performance: Heavy 8
Work up to a heavy set of 8. Leave some room in the tank as next week will be heavy 8's as well. No Failing
Post loads to comments.
21-15-9 Reps For Time Of:
Push-Ups or Ring Push-Ups
Post time and Rx to comments.
Skills Class: The Kipping Pull-Up
Noah's Kipping Pull-up workshop will be Sunday, March 10th
Kipping pull-up require a significant amount of integrity in the shoulder girdle and as such this class requires a buy in of 1+ Strict Pull-Up (women) or 3 Strict Pull-Ups (men). The class will be a $15 drop-in and space is limited to 8 participants. Email Noah(AT)crossfitsouthbrooklyn.com to sign up, make sure to mention your max number of dead hang pull-up and issues you've had learning/perfecting the kip so he can better prepare to get you swinging smoothly.
Skills Class: The Muscle Up
If you've been coming to the gym a lot, I bet you've noticed those round things hanging from the ceiling. Aside from making very mediocre frisbees, the rings can be used for one of the most coveted and elusive Crossfit movements- The Muscle Up. Combining all of the hardest parts of a pullup, a ring dip, and a barroom headbutt, the Muscle Up is a skill that can take a long time to learn on your own, but with careful practice and coaching can realistically be achieved in a fairly short time period. Our own Coach Noah, born to the unholy union of a chain smoking Russian gymnastics coach and his lovely Chimpanzee bride Jenny Bananas, will be running a Skills Class devoted to learning, practicing, and developing the Muscle Up on Sunday, March 17th . Space is limited to 8 participants, and those interested should sign Email Noah(AT)crossfitsouthbrooklyn.com to sign up. There is a $15 fee for the class and a strict buy in of 3 Unbroken Chest To Bar Pullups and 3 Strict Ring Dips.
Amazing Jerk Recovery