WOD 5.14.20

Virtual Class Zoom Room
Password: CFSBK

CFSBK Road Warriors Cycle 2, Wk3, Day 2

Warm Up
Ankle Mobility
5e: Forward/Back Rocks, Forward/Lateral/Curtsy Reach

3 Rounds:
5e Forearm to Instep w/Rotation
10 Boot Straps
15 Hollow Rocks

Running Prep
400m Run

Starting easy but increasing intensity. Rest as needed before work.

Workout
6 Rounds:
10 Alternating Plank Walk Ups
12 Alternating Jumping Split Squats
100m Sprint

• Rest 3 min between intervals. High intensity but aim for consistent splits.
• Ok to sub Lunges or Squats if needed.

Cooldown
3-5 Minute Walk

Then, 

Ground Based Hip Circles, Standing Figure 4, Pigeon Pose, Down Dogs

Post work to comments.

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Brittnastics WOD 5.14.20

Body Awareness/Play
5 Sets:
2 Jump ¼ or ½ Turns

Rest :60 between sets.

and/or…

Forward Roll Progression Work
3-4 Rounds:
3 Upper Back Off 
3 Lower Back Off 
3 Baby Candlestick Roll

Understanding the Forward Roll:

Just by working our handstands, handstand push ups, headstands, core work (hollow body, hollow body rocks, candlestick rolls, compression drills) we have actually done a lot of prep for forward rolls!

Freestanding Handstand Prep/Option for Athletes Not Quite Ready for Freestanding Work
3 Rounds:
4 each Handstand Leg Lift
:10 Floor Body Tightener
:10 Chest to Object (can use a spotter or set your object up so you’re between it and a wall)

and/or

8-10 Attempts at Freestanding Handstand

For those of you who are comfortable trying this again! Remember, try to kick up close to the wall without actually touching the wall. Or, you can go back to your “floaters” drill. Another option would be having someone spot you.

Handstand Walking Strength & Skill
Superset: 
A1) 4 x 6-10 Alternating Box Shifts
A2) 4x ~ :10/arm single arm box hold

Rest as needed between sets.

Handstand Push-Up Strength
Superset: 
A1) 4 x 6-10 Bench Press or Floor Press

Since a lot of people only have access to one dumbbell, you can definitely perform a single arm variation of this movement! Depending on the weight you have, shoot for somewhere between 4 sets of 6-12 reps per arm (or bilaterally if you have a matching set).

A2) 4 x 6-10 Diamond Push-Ups

Rest as needed between sets.

Post work to comments.

Pop some bottles with Tom

Friday, May 22nd: Virtual Wine Tasting with Chris and Tom

Mark your calendars for a CFSBK-exclusive Zoom session on wine. CFSBKers Chris Modica (owner of Brooklyn Wine Exchange) and Tom Shpetner (General and manager of Franklin Turnpike) would like you to join them for a Zoom wine tasting on Friday the 22nd at 5:30pm. Chris’s bottle shop will have a few specials on hand for you, and Tom will walk you through a quick tasting. Q&A plus shit-talking is sure to ensue. Save the date! More details are forthcoming.

Question of the Day

If you could domesticate any animal, which one would you chose?

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