Welcome to CrossFit South Shore
Forging A Stronger Community In Bohemia, NY
Step One
Learn More About CFSS
Step Two
Schedule A Free Intro
Step Three
Meet Our Coaches
Step Four
CrossFit
What Is CrossFit?
When thinking about how to explain what CrossFit® is, we like to start with what CrossFit is not:
CROSSFIT IS NOT
- for people expecting results without hard work
- for people unwilling to try new things
- for people afraid to leave their egos at home
Ready to get started?
Of course you are, check out the next step in realizing your fitness potential and health goals.
Get Started15
Dec 2019Daily WOD
Workout of the day 12/16/2019
Monday
Warm-up
Row 250m (Easy)
10 Push-ups
10 Cossack Squats
10 Band Dislocates
10 Alt Reverse Lunges
Then…,
10:00 Skill/Practice - Gymnastics Pulling
Ring or Bar Muscle Ups or Any Pulling Movement
Lat Mobility
Then…,
Quick Clean Warm-up
Into…,
Oly/Strength
Clean & Jerk - (60-65% of 1RM) x 3c+1j x 5s
TnG Cleans or Singles.
Be snappy on the Jerk: Push or Split.
Hold the Jerk for ~3 sec.
Minimize rest btw each set.
Then…,
Strength + Accessory
Back Squat - (70-80% of 1RM) x 5r x 5s
Superset w/…,
Db RDLs x 8-10r
Minimize rest btw each set. ← Shorter rest periods result in more of a stamina adaptation.
Then…,
WOD
FT 8:00 Cap
30 Wall Balls, 14/20”
25/30 Cal Row
30 Wall Balls
OYO
Couch Stretch
Capsule
Hip Mobility
Resources
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