Today’s Programming

PARTNER METCON

AMRAP 30:00
30 Calorie Row
30 Power Cleans
30 Calorie Row
30 Shoulder to Overheads
30 Calorie Row
30 Burpees

Notes:
With one partner working at a time, complete as many rounds as possible in 30 minutes. Athletes should divide the work up evenly.

CrossFit Group Class Programming Template

Alchemy @ Home

Coach Katie talks Wet Hot American Throwdown: Floater WOD

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Fix Your Biological Clock and Sleep Better: With Dr. Oliver Rawashdeh – CrossFit

Today’s Programming

STRENGTH

Front Squat
3×1 Across

Notes:
Perform 3 sets of 1 rep1 at the same weight. Attempt to go heavier than last week’s 5x3s. Next week we’ll hit 5 sets of 1 at the same or slightly heavier

METCON

5 Rounds for time of:
16 Cal Air Bike
14 DB Bench Press
12 FFE WTD Reverse Lunges

Notes:
Bench Press should be unbroken for most sets and challenging
For the Lunges, use a 4″ Elevation and 1 or 2 of the Dumbbells you used on the bench press.

CrossFit Group Class Programming Template

CFSBK @ Home

Steven Belcher hopping through box jumps.

11am Group Class being Dropped

Due to low attendance effective next week we are going to be dropping our 11am CrossFit Group Classes M-F. Depending on how numbers look we will reconsider bringing it back in September.

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Does CrossFit Have a Future? – The New Yorker

Today’s Programming

SKILL

Option A: No Unassisted Strict Chin-Ups
3-3-3-3-3 with as little assistance as possible

Option B: Strict Chin-Ups but no Kipping
Kipping Pull-Up Practice

Option C: Kipping Pull-Ups
5×10 Unbroken Kipping Chest to Bar Pull-Ups
Rest ~90 seconds between sets.

A LA CARTE

A. E3MOM: Pause BSQ 80%x3-5×5

B. Bench or Shoulder Press 5-5-5

C. EMOM 15: 1 Clean or Snatch

D. AMRAP 15: 400m Run / 15 Deadlifts / 15 DB Push Press or HSPU

E: AMRAP 15: 2-4-6.. OHS / Box Jump / Burpee

F: AMRAP 15: 15 cal bike / 14 DB Bench / 12 FFE Rev Lunges

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 F

CrossFit Group Class Programming Template

KLOVEMania about to run wild on CFSBK

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#92: Eric Roza, CEO of CrossFit – Fitt Insider

Today’s Programming

STRENGTH

EMOM 15:00
1 Snatch

Notes:
Work up to a heavy but techincally proficient power or full snatch on the minute. Only go up in weight if you hit a solid and stable lift. If you’ve missed many of the Snatch exposures this cycle perform a hang Power Snatch.

METCON

AMRAP 16:00
2-4-6-8-10-12-14.. reps of:
Hang Power Snatch
Box Jumps
Burpees

Notes:
Start with 2 reps of each movement and gradually work up increasing by 2 reps each round. This will be a long 16 minutes so pace it out.

CrossFit Group Class Programming Template

CFSBK @ Home

Anise after a successful lift at Iron Maidens 2019

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The Cult of Busyness – Vice

Today’s Programming

STRENGTH

Bench Press
5-5-5

Notes:
Work up to a heavy but technically sound 5 rep set on the bench press. Try to go heavier than week three (7/6)

METCON

For Time:
Run 400m
21 Deadlifts
21 DB Push Press
Run 270m
15 Deadlifts
15 DB Push Press
Run 130m
9 Deadlifts
9 DB Push Press

Notes:
Compare to 11.2.20
Run: Full volume / 270-270-130 / Bike 21-15-9 cals
DL: Medium heavy, the 21 set should be 1-3 sets (225/185/155/135/115/95/…)
PP: Medium Heavy, you should not be able to do the 21 set unbroken, it should take 2-3 mini sets.

CrossFit Group Class Programming Template

CFSBK @ Home

Nicole making strict chest to bars look easy.

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The Pay Is High and Jobs Are Plentiful, but Few Want to Go Into Sales – WSJ