CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Morning Mindfulness: 8am
Fit55 @ Home: 11am Fit55 Zoom Room (Password: fit55)
Today’s Programming
CrossFit
STRENGTH
EMOM: 12:00
A: 8-12 Bent Over Dual Arm DB/KB Rows
B: Side Plank :30-:45
C: Side Plank :30-:45
METCON
5 Rounds FT:
12 DB Muscle Snatches
10 Box Jumps
8 Kipping Pull-Ups
Notes:
DBSn: 12 total reps, alternate after 6 reps
BJ: 24″/20″/16″
KP: 8 Kipping / 4-6 Strict / 8 Jumping Pull-Ups
CFSBK @ Home
Warm Up
20:00s for Quality
12 Alt Sit Outs
12 Kettlebell Swings
6 Hand Release Push Ups
24 Agility Dot Drill
*Perform the 1st Agility Dot Drill in the video for 24 Reps.
Strength
A1. Single Arm Military Press
4 x 6 – 8 Reps Each
A2. Kroc Row
4 x 8 – 10 Reps Each
A3. Bird Dog Knee to Elbow
4 x 12 – 15 Reps Each
Fit55 @ Home
Warm-Up
3 Rounds:
8 Alt Reverse Lunge with OH Reach and Twist
8 Tall Plank to Down Dog
4 Prone Cobra with a :05 Hold
Strength
4-5 sets each of:
1) 8 Alternating Goblet Tall Kneel to Standing
2) 8 Bent Over Rows with a :02 Hold
*Rest about :30-1:00 between exercises
METCON
15 Minutes of Continuous Effort:
5e Single Arm Front Rack Squats
10e Single Arm Sumo Deadlift High Pulls
20 Bicycles
Aim to work continuously at a moderate pace, resting only as needed between exercises.
The Good Old Days! 2016 Open Video by Alex B