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CFSBK Zoom Room (Password: CFSBK)
Active Recovery: 10am
30:00 for Quality and load
Row 1:30
10e SL DB RDLs
10-15 DB Bench Press
10-15 DB Bent Over Rows
Notes:
Move at a steady pace for 30:00
Try to use the Same DBs for all three movements. The Bent over Rows are two arms at a time.
CrossFit Group Class Programming Template
Coach Whitney with a lil Barbell Complex
Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 10am
EMOM 12:00
1 Pause Front Squat
Notes
Try to make incremental weight jumps most or all sets.
“The Dumbbell Bear”
EMOM 15:00
5-7 DB Deadlifts
5-7 DB Hang Power Cleans
5-7 DB Thrusters
Notes
Perform the same rep scheme for all three movements. Each round should be done in :45 or less. If you begin to fall behind decrease the reps.
If you fall behind the clock and are taking over 1:00 to complete your reps, the workout becomes a traditional AMRAP… unless you can catch back up!
CrossFit Group Class Programming Template
2 – 3 Rounds:
12 Alt Squat Thoracic Rotations
6 Inchworms w/Shoulder Taps
6ea Side Plank Rotations
A1. Goblet Squats
4 x 6 – 8 Reps @31×1
A2. RFE Single Leg RDL
4 x 8 – 10 Reps Each
A3. Hollow Rocks
4 x 12 – 15 Reps
EMOM 15:00
1. 5-7ea Single Arm DB/KB Suitcase Deadlifts
2. 5-7ea Single Arm DB/KB Hang Power Cleans
3. 5-7ea Single Arm DB/KB Thrusters
Jessica L with a telltale sign of a CrossFitter. A right of passage no one wants. Be careful box jumping!
CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm
Morning Mindfulness: 8am
Fit55 @ Home: 11am Fit55 Zoom Room (Password: fit55)
Shoulder Press
3-3-1-1-1
Notes:
Work up to a heavy triple then a few heavy singles on your shoulder press. Perform each rep from a dead start.
AMRAP 16:00
8 SA OH DB Rev Lunge (R)
8 Box Jump Overs
8 SA OH DB Rev Lunge (L)
16 KB Swings
Notes
Lunges if the DB is being held overhead with the right arm, the right leg will take 8 steps backward.
KB swings should be heavy and unbroken
CrossFit Group Class Programming Template
3 – 5 Rounds EZ Pace:
5ea Half Kneeling Windmills
60 Jumping Jacks
20 Alt Sit Outs
20 KB/DB Swings
5 Sets on Each Side of:
8 Single Arm DB No Push Up Burpee Deadlift
6 Lateral Lunge + KB/DB Clean
4 Waiter Squats
4 Single Arm DB/KB Press
3 Rounds:
8 Hip Bridges
8e Side Plank Ups
12 Alternating Mountain Climber Stretches
4-5 Sets:
1) 5-8 Goblet Good Mornings
2) 5-8e Single Arm Presses
3) :15-:20e Single Arm Forearm Plank
12 Minutes of Continuous Effort
30 Lateral Hops (count reps on one side)
15 Sumo Deadlifts
5-10 Inchworms
Aim to move at a moderate pace throughout.
Coach Victoria all smiles on a Sunday 🙂
Virtual Class Zoom Room (Password: CFSBK)
Virtual Yoga: 7am
Pilates Happy Hour: 6:00pm
Kids: 4:30pm
Hang Power Clean
1-1-1
Notes:
Work up to a heavy but technically sound single on the power clean.
AMRAP 15:00
3 Power Cleans
6 Strict Pull-Ups
9 Burpees
Notes
PC: Drop the weight a bit from your heavy single. If you were able to go heavy on the strength segment you might load to around 75% for the power cleans in the metcon. It should be a weight you can do paced singles on.
Pull-Up: 6 Strict / 4 Strict / 6 Banded / 6 Self Assisted
CrossFit Group Class Programming Template
Devi A rocking an old school CFSBK tank. Devi has been a member since 2012 and we love her!
Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6p
E2MOM 16:00
3 Deadlifts
Notes:
Pull three deadlifts every other minute for 8 sets. No touch and go reps.
16:00 for Quality and Load
1:00 Bike
10 Ring Rows
10 Barbell Shrugs
Notes:
Bike: Should feel like a 75% effort to keep your heart rate up but not wreck you.
Shrugs: Start the shrugs at your first Deadlift warm-up weight (or above if you’re familiar with shrug weights for you) and work up as appropriate.
Ring Rows: Hold the top and bottom of each ring row for a 1 beat and avoid momentum. Feel free to play with the grip angle on these today.
CrossFit Group Class Programming Template
3 Rounds of:
AMRAP 3:00
5ea Renegade Row + T Rotation
10 Hollow Rocks
Rest 1:00
AMRAP 5:00
Single Arm Manmakers
Rest 1:00
(30:00 Total time)
Welcome back Mikey!!!
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CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Morning Mindfulness: 8am
Fit55 @ Home: 11am Fit55 Zoom Room (Password: fit55)
Wide Grip Pause Bench Press
3×8-12 reps
Notes
Assume a Grip about a hand width wider than your typical bench press grip. Pause for a 1 beat at the bottom of each rep. Leave 2-3 reps in reserve each set.
16:00 AMRAP
12 Weighted Step-Ups
12 Tuck-Ups
12 Ring Push-Ups
Notes
Use two heavy Dumbbells or Kettlebells for the step-ups and choose a box height such that your hip crease is just below your knee when the foot is on top of the box.
Push-Ups: By in for ring push-ups should be the ability to do around 15-20+ unbroken strict push-ups. Ring / Standard / Incline or Banded
CrossFit Group Class Programming Template
2 – 3 Rounds:
12 Alt Thoracic Bridges
12 Alt Plank Toe Touches
24 High Knees
A1. Single Arm DB/KB Upright Row
4 x 8 – 10 Reps Each
A2. Half Kneeling DB/KB Press
4 x 8 – 10 Reps Each
A3. Weighted Sit Ups
4 x 12 – 15 Reps
4 Rounds of :40 Work/:20 Rest:
1. Push Ups
2. Tuck Ups
3. Alt KB/DB Snatches
3 Rounds:
5e Alternating Bird Dogs
10 Prone T
10 Alternating Modified Shin Boxes
5 Squat Crawl Outs
4-5 sets each of:
1) 5-8e Over the Shoulder Loaded Reverse Lunges
2) 5-8e Elevated Plank Single Arm Rows
3) :20-:30 Wall Sit
5 Minutes Continuous Effort
5 Burpees
10e Single Arm Tote Swings
10 Sit Ups
Rest 2:00 and repeat for another 5 minutes
Aim to work at a challenging pace with minimal transition time between exercises.
Who says our CFSBK @ Home classes are just for sapiens? Whiskey (Jody P’s pup) getting a good look at the movement demo
Jolene (Bardcore | Medieval Style) Hildegard von Blingin’
CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Teens/Preteens: 4:30pm
Back Squat
1-1-1
80% Rep out
Notes:
Work up to a heavy but submax single. We are not spotting today so try to keep 1 rep in reserve on these single attempts.
For the rep out, aim to get 5-8+ reps.
If you havent done many of the squat workouts leading up to this single, perform 5-5-5-5 instead.
7:00 AMRAP
49 Double Unders
14ea Singe Arm DB Push Press
Rest 2:00
7:00 AMRAP
49 Double Unders
7ea Single Arm DB Thrusters
Notes:
JR: The JR shouldn’t take more than around a minute to complete. 49 DU / 30 DU / 50 alt 2 / 75 SU (movement sub: 20 anchored sit-ups)
DB: Try to go heavy on the DB. For the PP You can break the 12e into 7R, 7L, 7R, 7L if you’d like.
CrossFit Group Class Programming Template
8:00 AMRAP
50 Low Box Runners
12ea Singe Arm DB/KB Push Presses
Rest 2:00
8:00 AMRAP
50 Low Box Runners
10 Goblet Squats
Rest 2:00
8:00 AMRAP
50 Low Box Runners
8ea Single Arm DB/KB Thrusters
*Count one foot for 50 Reps on the low box runners.
2 Rounds on a continuous clock of:
:30 Star Plank (Left)
:30 Forearm Plank
:30 Star Plank (Right)
:30 Reverse Plank Bridge
Bask in the glory of Alona’s Kettlebell Swing
And Play Like a Girl She Did
Vanderbilt’s Sarah Fuller is the first woman to play Power 5 football. She’s been a long time coming. NYT
CFSBK Zoom Room (Password: CFSBK)
Active Recovery: 10am
EMOM 15:00
A: 8 Touch and Go Deadlifts
B: 5 Chin-Ups
C: Rest
Notes:
Deadlifts should be unbroken with progressive or consistent loading.
If 5 Chin-Ups are easy for you add some external load. Regardless, its okay if you have to do it as 3/2 or broken up otherwise within the minute. Otherwise perform 5 banded or 8 self assisted to scale down.
EMOM 16:00
A: 15 Kettlebell Swings
B: 10-15 Burpees
Notes:
Choose a medium heavy weight on the Kettlebell that will allow you to go unbroken.
Burpees should be done in under :45
CrossFit Group Class Programming Template
Steven taking the 40lb DB for a ride
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Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 10am
With one partner working at a time, complete the following workout.
3 Rounds for Time:
540m Medball Run
40 Barbell or Dumbell Thrusters
50 Cal Bike
example:
partner A runs 270m
partner B runs 270m
Partner A does 10 Thrusters
Partner B does 10 Thrusters
Partner A does 10 Thrusters
Partner B does 10 Thrusters
Partner A bikes 25 cals
Partber B bikes 25 cals
Then repeat two more times.
Partners may break up the thrusters and bike however they would like.
Thruster weight should be such that you don’t want to do more than 10 or so reps in a set.
Your coach will guide the group through some active recovery and correctives so you can leave the gym humming like a bird.
CrossFit Group Class Programming Template
4 Rounds of :40 Work/:20 Rest
1. Goblet March
2. (:20ea) Single Arm Turkish Sit Up
3. Jumping Jacks
4. Goblet Tall Kneeling Press
5. Plank Toe Taps
5 Sets on Each Side of:
8 Single Arm DB No Push Up Burpee Deadlift
6 Lateral Lunge + KB/DB Clean
4 Waiter Squats
4 Single Arm DB/KB Press
Anja working a ring support with a single leg self spot
CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm
Morning Mindfulness: 8am
Fit55 @ Home: 11am Fit55 Zoom Room (Password: fit55)
30:00 For Quality and Load
2:00 Row
16 FFE Barbell Reverse Lunge
1:00e Side Plank or 2:00 trunk work of your choice.
16 Seated Arnold Presses
Notes:
Maintain an aerobic pace on the row and try to do the side planks unbroken. Weight on the lunges and presses should be progressive until the rep range is quite challenging.
3 Sets
8-10e Windmills
10-12e Single Leg RDLs
Notes
Use the same implement for both movemnts and try to move at a steady pace.
CrossFit Group Class Programming Template
For time:
30 Jump Squats
30ea Single Arm Seated Arnold Press
30 KB/DB Swings
30 Lunges
30ea Single Arm DB/KB Power Clean & Jerks
30ea Single Leg Crossbody RDLs
30ea Single Arm Push Press
30 Burpees
30 Sit-ups
30 Alt Pistols
Time Cap: 40:00
3 Rounds:
8 Wide Stance Forward Bend + Back Bends
4-8e Side Plank Knee Raises
8 Reverse Bridge Plank Ups
4-5 sets each of:
1) 5e Split Stance Deadlifts
2) 10 Legs Up Toe Reaches
3) 20 Alternating Plank Toe Taps
*Rest about :30-1:00 between exercises
4 Rounds of 40s Work / 20s Rest
1) No-Push Up Burpees
2) Alternating Arm Snatches
3) Squats
Rotating through the work stations, aim to work at a challenging pace on each station.
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