CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Morning Mindfulness: 8am
Fit55 @ Home: 11am Fit55 Zoom Room (Password: fit55)
WORKOUT Of THE DAY
A: 8 Touch and Go Deadlifts
B: :30 Max reps Alternating 2 Step
6 sets of each movement. Weight on the bar should go up, technique permitting.
If you did yesterday’s programming and don’t want to jump rope again perform a :30 plank
DL: Perform these as one unbroken set with a light touch on the ground. Focus on a controlled and deliberate descent each rep.
JR: Count one leg as a rep. Alt 2 steps at speed can be just as hard, if not harder than double-unders.
20:00 Circuit of:
6 Strict or 12 Kipping Pull-Ups
12 DB DB Curls
1:00 max cals Air Bike
Perform the three movements in quick succession then rest as needed before going again. Attempt to get 5+ Rounds Within the 20:00 window.
Pull-Ups: You can perform kipping or strict pull-ups. Strict scaling options: 6 strict / 6 banded /8 Self Assisted
Curls: Chase the PUMP
Bike: Intensity should increase each round. Perform the first round at what feels like 80% intensity, this should be very unpleasant.
CFSBK @ Home
20:00 EZ Pace
5 Single Arm Turkish Sit – Ups (Right)
3 Turkish Get Ups (Right)
5 Single Arm Turkish Sit – Ups (Left)
3 Turkish Get Ups (Left)
10 NP Burpees
10ea Single Arm KB/DB Swings
:30 Goblet Wall Sit w/Pulse
A1. Single Arm Suitcase Deadlift
3 x 5 – 15 Reps Each
A2. Single Arm Gorilla Row
3 x 5 – 15 Reps Each
Fit55 @ Home
10 Alternating Stationary Lateral Lunges
10 Supine Leg Raises
10 Prone Cobras
4-5 sets each of:
1) 8e Goblet Reverse Lunges
2) 8e Overhead Presses
3) 16 Alternating Shoulder Taps
*Rest about :30-1:00 between exercises
12 Minutes of Continuous Effort:
6 No-Push Up Burpees
9e Single Arm Swings
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Guess who’s back!! After over 5 months of mandated closure we’re finally open which means the one and only Constance is back holding court at CFSBK! We’re building back up slowly but so excited to be moving forward again. @crossfit @crossfitaffiliates #crossfitaffiliate #cfconstance
Hi friends! Been feeling unmotivated and felt like I needed to mix up my training, so today was day 2 of following the SBK @ Home programming. Thank you for helping me get back on track—and feel connected to my beloved Brooklyn crew from all the way out here in LA <3
Thought it'd help me to hold myself accountable if I got back into my former habit of posting my work, so:
Metcon: 4 rounds + 10 situps + 5 TGUs. Haven't done TGUs in ages and it showed. Started with a 25# DB…quickly dropped down to a 10#. Definitely could have done at least 15-20# but it was EZ pace, so…
SA swings are tricky with these old-school adjustable DBs I have, but my only normal DB is a 10#, so I kept up with the chill theme of the day and used that for the swings and wall sit. Just felt good to move around.
Deadlifts: 2×10 @ 30#, 1×12 @ 40#
Rows: 2×10 @ 30#, 1×12 @ 30#
…Then a 5-min meditation to close it out this morning 🙂
Good to be "back!"
And yay, Connie!
David Osorio says
Don’t call it a comeback!!! Kirbasaurus Rex back in the house!