CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Morning Mindfulness: 8am
Fit55 @ Home: 11am Fit55 Zoom Room (Password: fit55)
Today’s Programming
CrossFit
METCON
4 Rounds for Time:
400 Run
21 Kettlebell Swings
12 Kipping Pull-Ups
Notes
KB: Should be mostly unbroken (24/20/16/12)
Pullup: 12 Kipping / 8 Kipping / 6-12 Strict or banded / 12 Jumping
Run: Sub 400m Row
***Running Mask Policy: It’s up to the athlete’s discretion if they keep their mask on during the runs. we kindly ask our members to distance themselves from pedestrians and if they need to go through people to put their mask back on for that portion of the run.
STRENGTH
15:00 / 3-5 Sets:
16-20 DB Upright Rows
8-12 DB Curls
1:00 Plank or trunk movement of athletes choice
CFSBK @ Home
Warm Up
2 – 3 Rounds:
12 Alt 90/90
12 Alt Table Inside Outs
12 Jump Squats
Strength
A1. Yoyo Squats
4 x 6 – 8 Reps
A2. CrossBody RDL
4 x 8 – 10 Reps Each
A3. Reverse Crunches
4 x 12 – 15 Reps
*A3 Scaling Option: Supine Leg Raises
Conditioning
10 Rounds For Time:
3 Push-Ups
4 NP Burpees
6 Alt Reverse Lunges
Fit55 @ Home
Warm-Up
3 Rounds:
5 Tempo Squats @4321
10 Alternating 90/90 Stretches
:20 Reverse Bridge Plank
Strength
4-5 sets each of:
1) 6-8e Goblet Reverse Lunges or Shrimp Squats
2) 8-10 Hollow Body Pull Overs
3) :30 Seated Isometric Low Towel Row
*Rest about :30-1:00 between exercises
Conditioning
10 Minutes of Continuous Effort:
20 Mountain Climbers
10 Goblet Squats
5e Hang Muscle Snatches
Aim to work continuously at a moderate pace, resting only as needed between exercises.
Behind the Scenes of a virtual class with Coach Lynsey, co-starring Biscuit and Zelda