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

Today’s Programming

STRENGTH

A: Back Squat (Monday’s programming)

B: DB Bench Press x 15 + Farmer’s Carry 130m

C: Rack Push or Split Jerk, 5×1

D: Hang Power Clean 3-3-3-3

E: Chin-Ups 3-3-3-3-3

Notes:
For today’s strength segment, choose an exercise that corresponds to what you have not performed in the prior few days or what you’re least sore from. You can also add a second, non barbell movement as a superset. For example, you might perform Bench Press, but add in some DB Rows or you might do Deadlifts and Chin-Ups

Tomorrow we have Deadlifts, sit-ups, windmills and planks

METCON

AMRAP 8:00
30 Double Unders
10 DB Thrusters

Notes:
DU: 30 DU / 20 DU / 10 DU / 30 Alt 2 / 60 SU
Thruster: Choose a medium/heavy weight that will allow you to go mostly unbroken in this workout

Vanessa pulling her way through another week of hard training.

Death, Divorce and Double-Unders

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

Today’s Programming

ASSISTANCE 1

30:00 For Quality and Load
Bike 2:00
Bench Press 15 Reps
Farmer’s Carry 130m

Notes:
Bike: Keep it at a steady aerobic pace.
Bench Press: try to stay unbroken for 15, but make it challenging.
FC: Use two Kettlebells to talk down to 3rd ave or Homage Skate Park and Back

ASSISTANCE 2

3-4 Sets of:
:30e Copenhagen Plank
20 Theraband Face Pulls

CrossFit Group Class Programming Template

CFSBK @ Home

All smiles during Murph.

Coach David on the “Best Hour of Their Day Podcast” Also available on spotify, Youtube and most major podcast streaming services.

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

Today’s Programming

STRENGTH

Back Squat

Level 2
4×5 @75%

Level 1
3×3 Across

Notes
L2: This should be the same loading as week 3. Next week we’ll do 3×5 @ 80%
L1: This is the last week we’ll do 3x3s, next week we’ll go after heavy singles.

METCON

AMRAP 16:00
Run 400m
8 Kipping Pull-Ups
16 WTD Step-Ups

Notes
Pull-Ups: 8 kipping / 4-6 strict / 8 banded / 12 Jumping Pull-Ups
Step-Ups: Use a single heavy DB or KB carried anyhow

CASHOUT

2-3×8-12 Supine Grip Ring Rows

CrossFit Group Class Programming Template

CFSBK @ Home

Coach Patrick judging the Fittest woman on the planet, Tia Claire Toomey. NO PRESSURE!!

Coach Patrick’s Recap on the MACC

Annie Thorisdottir does yesterday’s workout “DT” @ 155 in 8:20 CrossFit

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

Today’s Programming

METCON

“DT”

5 Rounds for time of:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Notes:
Time Cap: 12:00
Competition loads for this workout are 155/105. Choose a weight that will challenge you for the 6 push jerks but still allow you to go unbroken on them, at least for the first couple rounds.

ASSISTANCE

3-5 Sets of:
8-12 Seated Arnold Presses
6-8 Dragonflies

CrossFit Group Class Programming Template

CFSBK @ Home

Welcome back Yoriko!!!

Florence Pugh and Jack Lowden Get in Fighting Shape With CrossFit

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

Today’s Programming

STRENGTH

A: Back Squat (Saturday’s programming)

B: Shoulder/Bench Press 3-3-3-3-3

C: Sumo Deadlift 1-1-1-1-1

D: Hang Power Clean 3-3-3-3

E: Chin-Ups 3-3-3-3-3

Notes
For today’s strength segment, choose an exercise that corresponds to what you have not performed in the prior few days or what you’re least sore from. You can also add a second, non barbell movement as a superset. For example, you might perform Bench Press, but add in some DB Rows or you might do Deadlifts and Chin-Ups.

Tomorrow’s Metcon has Deadlifts, Power cleans and Push Jerks

METCON

3 Intervals of:
Row 30 Calories
20 Reps DB Bench Press
Rest 3:00

Notes
Go hard on the Row and and attempt to go unbroken and as heavy as you can with good form on the Bench Press.

CrossFit Group Class Programming Template

Joel, Coach Whit, Charles, Someone behind Charles, Olivia, Camille, Runit, David, Katherine and Daniel take off for their first mile. Guest appearance by Thaisa creepin with the phone.

America has a Drinking Problem The Atlantic