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Friday 9.4.20

Posted on Friday, September 4, 2020

CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm
Morning Mindfulness: 8am (with Sasha S!)
Fit55 @ Home: 11am Fit55 Zoom Room (Password: fit55)


Today’s Programming

CrossFit

METCON

AMRAP 14:00
6 Hang Power Clean + Front Squat
12 Burpees

Notes:
Volume:
~6-8 Rounds
HPC/FS: These should be two distinct lifts, use a light weight that allows you to hit perfect positions.
BP: Keep a solid trunk and hold good positions

STRENGTH

Bench Press
3×8-10

Notes:
Work sets can be progressive or across. Stay very light today, you should have 3-4 reps in reserve when you rack it. Don’t fail. We won’t save you.

CFSBK @ Home

Warm – Up

2-3 Rounds
12 Good Mornings
6ea Fire Hydrant
6e Single Arm High Pulls

STRENGTH

A1. Single Arm Suitcase Deadlift
3 x 5 – 15 Reps Each
A2. Single Arm Gorilla Row
3 x 5 – 15 Reps Each

METCON

AMRAP 14:00
6 Single Arm Hang Power Cleans (Right)
3 Single Arm Front Squats (Right)
6 Single Arm Hang Power Cleans (Left)
3 Single Arm Front Squats (Left)
12 Burpees

Fit55 @ Home

Warm-Up

3 Rounds:
5 Inchworms
5 Push Ups
5e Lunge Stretch with Overhead Reach

Strength

4-5 alternating sets each of:
1) 8 Clean and Presses
2) 8 Sit Up to Hips Up
*Rest :30-1:00 between exercises

Conditioning

5 Rounds of:
:30 Single Arm Swings Left
:30 No Push Up Burpees
1:00 Rest
:30 Single Arm Swings Right
:30 High Knees
1:00 Rest

Aim to move at a moderate pace throughout.


Scenes from the new Normal


The First Guy To Ever Open A Restaurant

| Filed Under: Workout of the Day

Comments

  1. Susan Wong-Cohen says

    Friday, September 4, 2020 at 11:58 am

    Hi Chris, great workout, thank you!!!!

    I wasn’t able to get the name of the gym equipment supplier from OH that you recommended. Can you email that to all of us?

    Thanks, and it was great to see you in your new digs!

    • David Osorio says

      Friday, September 4, 2020 at 8:27 pm

      RogueFitness.com

  2. Daniel R says

    Friday, September 4, 2020 at 12:44 pm

    8am with Whit, 95lb on the hang power cleans, got 5+6 rds on the wod. Burpees are the worst with a mask, it gets all wet from sweat and tries to suffocate you. Bench 3×8 135lb, which is funny because I benched as much as I deadlifted yesterday.

    • Sofia Melo says

      Friday, September 4, 2020 at 6:24 pm

      Daniel, are you saying that something as horrible as burpees can get even worse? Can’t wait! 😬

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