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

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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.

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America has a Drinking Problem The Atlantic

Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 10am

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Today’s Programming

STRENGTH

Level 2
5×5 @50%

Level 1
3×3 Across

Notes
L2: These are speed squats intended to be performed at a 3-1-X-2 tempo. Rest 60-90 seconds between sets.
L1: 3 sets of 3 reps. These should feel like you’ve got 1-2 reps left in reserve.

METCON

Partner AMRAP 18:00
9 Calorie Row
6e SA Kettlebell Front Rack Walking Lunges
3 Strict Chin-Ups

Partners will alternate each round, with only one person working at a time.

Notes
Chin-Ups: Scale to kipping pull-ups, banded pull-ups or Ring rows as needed.
Lunges: These should be done with a heavy kettlebell.

CrossFit Group Class Programming Template

CFSBK @ Home

Is Gene just standing there? No he’s executing the perfect start and finish position for Air Squats. Even if there are 300 of them, every. rep. counts.

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Here’s a great video from Marcus Filly on front racking Kettlebells. Sometimes what feels “easiest” isn’t what the intention of the technique is. If you’re coming in for today’s workout, check out this video!

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

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Today’s Programming

STRENGTH

Sumo Deadlift
1-1-1-1-1

Notes:
Work up to a heavy single on the Sumo Deadlift! We’ll be incorporating deadlifts into the next two weeks of programming but will not be pulling sumo deadlifts as a stand alone lift. If you’re new and/or have not done many of these sumo deadlift training sessions perform 5 sets of 3 at a challenging but doable weight.

ASSISTANCE

3-4 Sets for Quality and Load

A1: :30 L-Weighted Tuck Hang

A2: 10-15e SA Suitcase Deadlift

A3: 10e Standing Landmine Shoulder Press

Notes:
Hang: This can be performed unbroken or in 2-3 sets depending on your ability. If just hanging from a pull-up bar is a challenge, you can start with your feet on the floor or a box and lift your legs 15 times for a couple seconds at a time.
DL: The intention here it to focus on control of your trunk and hips and to resist the asymmetrical pull of the kettlebell. Really focus on your set up and the moment the kettlebell breaks from the floor.
LMSP: Focus on a complete range of motion and good control.

CrossFit Group Class Programming Template

CFSBK @ Home

A Running Runit

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

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Today’s Programming

STRENGTH

A: Back Squat (Monday or Saturdays 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 lift is sumo deadlifts & 1/2 kneeling landmine presses

METCON

21-15-9 reps for time of:
Air Bike Calories
Burpees

Notes:
This should be a fast effort! If your shoulders are still very sore from murph you could do this as a squat thrust and remove the push-up portion.
Bike volume Scale: 18-12-6 Reps

When you’re coach Katie and there’s a holiday.

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How You, Personally, Can Fight the Anti-Trans Bills Surging Across the U.S. – Vice

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

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Today’s Programming

STRENGTH

Shoulder Press
3-3-3-3-3

Notes
Work up to a heavy but perfect triple on the shoulder press.

METCON

Partner AMRAP 15:00
Row 15 Cals
15 DB Push Presses

Partners will alternate each round, with only one person working at a time.

Notes
The rowing intervals should take up to a minute or so. If you can’t row 15 cals in roughly that time drop to 10-12 cals based on ability. If you’re still recovering from Murph, drop the cals a bit and move at a more aerobic pace.

CrossFit Group Class Programming Template

CFSBK @ Home

Caption this picture! Mikey taking off for a mile run, what is he thinking/saying?

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The Press | Learning to Press