CrossFit Strong Island | Merrick

Programs

The CrossFit program is designed for universal scalability, making it the perfect application for any committed individual regardless of experience or level.

Learn more about our programs…
What is CrossFit?

CrossFit is a belief in fitness. It is a broad, general and inclusive fitness program that is appliciable to everyone.

Learn more about the CrossFit program…
About CrossFit Strong Island

CrossFit Strong Island is a 7500 square foot strength and conditioning training warehouse facility. As a a fully equipped CrossFit box with a ton of equipment, we easily accommodate large classes, events and competitions. In addition, our 2400 square foot turf area is perfect for CrossFit Team Training.

Learn more about the CrossFit program…

CrossFit Strong Island is a premium, 7,500 square foot CrossFit strength and conditioning training facility located off Benson Lane in Merrick, Long Island, New York.

Our program efficiently combines the most effective training methods of Weightlifting, Gymnastics and High Intensity Cardio. There isn’t a strength and conditioning program anywhere that works with a greater diversity of tools, modalities and drills!

All of our training is done in a group class setting. The camaraderie of the group is what makes CrossFit and CrossFit Strong Island different than your regular run of the mill gym.

All of our staff are highly qualified fitness specialists, successful athletes and dedicated CrossFitters and coaches. We genuinely care about our members and how we can best impact their lives in a positive way.

If you’re questioning CrossFit, DON’T! Just come in and check out what all the hype is about!

We guarantee you will never look back!

CLICK HERE to get started today!

Friday, Sep 22

Workout of the Day

Warm Up (Not Scored)

Estimated Total Session Time:
1 Hour (Everything Included)

1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
6 min AMRAP
30-second Bike
5 Single Dumbbell Deadlift (each side)
5 Deadbugs (each side)
5 Birddogs (each side)
3 Up downs

2. Workout Prep
2 sets
10 Second Bike (Workout Pace)
2 Burpee Dumbbell Deadlifts (work on proper landing going from the burpee into the deadlift)
- rest 30 seconds between sets -

Mango Habanero (Time)

Freedom (RX'd)

10-9-8-7-6-5-4-3-2-1
Burpee Dumbbell Deadlift (50s/35s)
- 10/8 Calorie Assault or 8/7 Calorie Echo Bike after each set -

*Repeat from October 7, 2021

Target time: 12-14 minutes
Time cap: 16 minutes

Mayhem Mini-Pump – Chest and Triceps (Other / Text)

4 Rounds

12 Seated Chest Fly with Bands @ moderate weight – maintain quality
10 Barbell Skull Crushers @ moderate weight – maintain quality

-Rest 1 minute between sets-

Mobility (Not Scored)

1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)

Mayhem Ready: Barbell Mobility Freestyle Part 2 (Not Scored)

https://www.youtube.com/watch?v=TvA61rEOaUg

Everyday Hero

Mayhem Ready: Barbell Mobility Freestyle Part 2 (Not Scored)

https://www.youtube.com/watch?v=TvA61rEOaUg

Warm Up, Total Session Time, & Cool Down! (Not Scored)

Estimated Total Session Time:
(Everything Included)

Click "Workout prep notes available" directly below for the full warm up

In The Hole Front Squat 5x4 (Load)

4 In the Hole Front Squat @ 6/10 RPE
4 In the Hole Front Squat @ 6/10 RPE
4 In the Hole Front Squat @ 6.5/10 RPE
4 In the Hole Front Squat @ 6.5/10 RPE
4 In the Hole Front Squat @ 7/10 RPE

Non-Barbell Option: (add weight each set if possible)
12 Pause KettleBell Goblet Squats
12 Pause KettleBell Goblet Squats
12 Pause KettleBell Goblet Squats
12 Pause KettleBell Goblet Squats
12 Pause KettleBell Goblet Squats

*2 second pause each rep

Shoulder Press 5-4-3-2-1-8-8 (Load)

5 Strict Press @ 6/10 RPE
4 Strict Press @ 7/10 RPE
3 Strict Press @ 8/10 RPE
2 Strict Press @ 9/10 RPE
1 Strict Press @ 10/10 RPE
8 Strict Press @ 7/10 RPE
8 Strict Press @ 8/10 RPE

Non-Barbell Option: (use same or heavier weight from second set on last two sets)
10 Dumbbell Shoulder Press
8 Dumbbell Shoulder Press
6 Dumbbell Shoulder Press
4 Dumbbell Shoulder Press
2 Dumbbell Shoulder Press
8 Dumbbell Shoulder Press
8 Dumbbell Shoulder Press

Mango Habanero (Time)

For time:
10-9-8-7-6-5-4-3-2-1
Burpee Dumbbell Deadlift (2x70s/50s)
*12/10 Calorie Assault after each set (OR 10/8 Calorie Echo Bike)

Mango Habanero (Time)

For time:
10-9-8-7-6-5-4-3-2-1
Burpee Dumbbell Deadlift (2x70s/50s)
*12/10 Calorie Assault after each set (OR 10/8 Calorie Echo Bike)

Mango Habanero (Time)

For time:
10-9-8-7-6-5-4-3-2-1
Burpee Dumbbell Deadlift (2x70s/50s)
*12/10 Calorie Assault after each set (OR 10/8 Calorie Echo Bike)

Chicago Bears OPTIONAL (Time)

6 Rounds
25 Wall Ball (20/14)
25 GHD Sit Up

Mayhem Bodybuilding

Mayhem BodyBuilding | Friday - Shoulders & Arms (Not Scored)

https://www.youtube.com/watch?v=PmGZ8QCuHWE

Bodybuilding RPE Scale (Not Scored)

RPE 1-3 || This should be a weight that an athlete can move with ease throughout the intended rep range.

RPE 4-5 || This is a weight that provides a moderate amount of resistance but the athlete feels like they could double the intended rep range with the weight they chose

RPE 6-7 || This is a moderate-moderate/heavy weight for the athletes. This should provide a challenge for the intended rep range but should not be something that they are worried of failing. The rest needed between sets should be minimal.

RPE 8-9 || This is a near maximal effort for the intended rep range. Athletes should need and want adequate amount of rest between the sets at this RPE.

RPE 10 || This is a max effort for the intended rep range. The athlete should be fully taxed at the end of each set.

Mayhem Bodybuilding Goals (Not Scored)

Mayhem Bodybuilding is a stand alone hypertrophy focused program. You may layer this on top of some of the other Mayhem Athlete Program, but it is not designed to be performed on top of all other tracks each day. We will include pieces of some days in other programs as "ACCESSORY"
The goals are to stay focused and rest just long enough so that you can perform the next set with quality and control unless stated otherwise.
Keep your attention of each set and keep your phone in your bag. Sessions are not done “for time”
but treat them like you are limited on time. Keep a visible clock running to keep you accountable.

Arms and Shoulders Warm-up (Not Scored)

3 Rounds
15/12 cal row
15 banded bicep curls (light band – fast reps)
15/12 cal ski
15 banded tricep extensions (light band – fast reps)

-into-

2 rounds

10 PVC pass throughs
5 PVC around the worlds (each direction)
10 Arm circles (each direction)
5 Down dog/seal pose transitions

Shoulder Press (Load)

5 sets: 5 Reps - RPE 8

*Rest 2:00-2:30 b/t sets

Ring Dips (Load)

4 sets: 10 reps - RPE 8

*Rest 1:00-1:30 b/t sets

Bottom-Up Single Arm Standing KB Press (Load)

4 sets: 10 reps (each side) - RPE 8

*Rest 1:00-1:30 b/t sets

Ring Y Raise (Load)

4 sets: 10 reps - RPE 8

*Rest 1:00-1:30 b/t sets

Crossover Symmetry Iron Scap Protocol (Not Scored)

Complete Iron Scap Protocol:
Archer: 10 reps (each side) - Heavy Band
Pulldown: 10 reps - Heavy Band
Tiger Walk: 20 reps (each side) - Heavy Band
WY Negative: 10 reps - Light Band
Snow Angel: 10 reps - LIght Band
Bear Hug: 10 reps - Heavy Band
ATYT: 10 reps - Light Band

Focus: Use band weight that is challenging but allows for quality of movement.

Standing KB Crush Grip Bicep Curl (Load)

4 sets: 10 reps - RPE 8

*Rest 1:00-1:30 b/t sets

Seated Tricep DB French Press (Load)

4 sets: 10 reps - RPE 8

*Rest 1:00-1:30 b/t sets

Cooldown/Mobility (Not Scored)

1 min banded overhead shoulder distraction (each side)
1 min thread the needle (each side)
1 min bicep stretch on wall
1 min tricep smash (each side)

Mayhem Mini-Pump –Arms and Shoulders (Time)

Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.

4 Rounds

10 Barbell Strict Press @ Moderate weight – maintain control and quality
12 Ring Y Raise @ moderate weight – maintain quality
10 Standing KB Crush Grip Bicep Curl @ moderate weight – maintain quality
10 Seated Tricep DB French Press @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

Mayhem Ready: Better Power Transfer through your First Push (Not Scored)

https://www.youtube.com/watch?v=T_1qN-cmMUQ

Programs

What is CrossFit?

About CrossFit Strong Island

ANNOUNCEMENTS

Workout of the Day

Why CrossFit?

Get Started Today!

What is CrossFit?

CFSI Programs