Virtual Class Zoom Room (Password: CFSBK)
Virtual Yoga: 7am

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Today’s Programming

STRENGTH

4 Sets of:
6 Strict Pull-Ups
18 Hollow Rocks

3 Sets of:
12 Hammer Curls
:30 L-Weighted Tuck Hang

Notes:
Perform the first couplet using as little assistance as possible for the pull-ups. After 4 rounds, transition to the second superset using a DB where 12 reps is very challenging

A LA CARTE

A. E3MOM: Pause BSQ 65%x5x5

B. Deadlift 5-5-5-5-5

C. High Hang Power Clean + Mid Hang Power Clean (or Snatch)

D. AMRAP 12: 270m Run / 15 Box Jumps / 16 Wall Ball

E: 4 Sets: 1:00 Bike / 1:00 DB Bench Press / 1:00 Medball Step-Ups / 1:00 Rest

Notes:
Choose a lift or metcon that corresponds to what you have not performed in the prior few days or what you’re least sore from. For the barbell movements, you may also consider adding a secondary lower skill bodyweight/DB exercise to create a superset.

Tomorrow we have Front Squats and Option E

Dena B getting some sun while doing a 20:00 AMRAP programmed by coach Ro

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Gymnastics Course – Hollow Body Position

Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am

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Today’s Programming

STRENGTH

High Hang Power Snatch
+
Mid Hang Power Snatch
+
Overhead Squat

Notes:
This week our complex includes two snatch variants followed by an overhead squat. Like last week, keep the weight light and focus on proper execution of each lift. You will not necessarily be going heavier than last week.

PARTNER METCON

AMRAP 20:00
50 Calorie Row
50 Box Jump Overs
50 Wall Ball Shots

Notes:
With one partner working at a time, perform the AMRAP dividing work equally between partners.

CrossFit Group Class Programming Template

CFSBK @ Home

Caroline Setting up for some hang power snatches during an a la carte strength segment

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CrossFit Open Wall Ball Tips

CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am
Morning Mindfulness: 8am

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Today’s Programming

STRENGTH

Deadlift
5-5-5-5-5

Notes:
Today’s Deadlifts should all be pulled from a dead start, no touch and go reps.

METCON

AMRAP 12:00
8 Ring Push-Ups
16 Kettlebell Swings
36 Double Unders

Notes:
Push-Ups: Ring / Strict / Banded, elevated or knee
KB: Unbroken and medium/heavy
DU: 36 DU / 27 DU / 16 DU / 36 Alt 2 / 52 SU

CrossFit Group Class Programming Template

CFSBK @ Home

Michelle Z going for a sunday walk with her new best friend

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Uncommon Sense: Gym Cleaning Policies, a Year in Review – Morning Chalk Up

CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am
Teens/Preteens: 4:30pm

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Today’s Programming

STRENGTH

E3MOM
Pause Back Squat
65%x5x5

Notes:
Perform one set every 3 minutes for 5 sets. Base your % off your recent heavy singles from the prior cycle. If you don’t have a heavy single choose a submax weight that will challenge your positions in the hole.

METCON

5 Rounds for time of:
400m Run
12 Push Presses
12 Kipping Pull-Ups

Notes:
Choose a Push Press weight that you can perform in 1-2 sets per round. This workout is intended to be performed with a barbell but you can sub Dumbbells if you prefer.
Pull-Ups: 12 Kipping / 8 Kipping / 6 Strict / 12 Ring Rows

CrossFit Group Class Programming Template

CFSBK @ Home

Happy 65th birthday to CFSBK’s longest standing member, Kevin! Kevin has been training with coach David since their Equinox days, before CFSBK existed!

CFSBK Zoom Room (Password: CFSBK)
Active Recovery: 10am

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Today’s Programming

STRENGTH

A. Front Squat 3×5

B. AMRAP 12:00: 6 Cleans / 28 Double Unders / 6 S2OH / 9 Burpees

C. 3-5 Sets: 8-12 Strict Chin-Ups / 270m Run

D. Bench Press 10-10-10

E: 3-5 Sets: 10 DB Shoulder Presses / 10 Ring Rows / 10 Double KB Deadlifts

Notes:
Choose an exercise/workout that corresponds to what you have not performed in the prior few days or what you’re least sore from. For the barbell movements, you may also consider adding a secondary lower skill body weight/DB exercise to create a superset.

Tomorrow we have Squats, Push Press and Kipping Pull-Ups.

ASSISTANCE

4-5 Rounds of:
130m Sandbag Carry
20 Tuck-Ups

Notes:
Good old fashioned grunt work. Pick a heavy sandbag and walk to third ave and back. Challenge yourself!

CrossFit Group Class Programming Template

Wim Hof Seminar Today!!

Last chance to sign up for Michael C’s Wim Hof Method seminar today! It runs from 4-8pm and includes an intro to the method, breath work… and optional cold plunge!!

Register here!

Donate to our Stonewall fund

Didn’t get a chance to donate yesterday? use this link to donate and we’ll sent 100% of the proceeds to the Sylvia Rivera Law Project and Marsha P Johnson Foundation!

 

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What are the benefits of the Wim Hof method?