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Tuesday 10.20.20

Posted on Tuesday, October 20, 2020

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

METCON

4 Rounds for Time:
400 Run
21 Kettlebell Swings
12 Kipping Pull-Ups

Notes
KB: Should be mostly unbroken (24/20/16/12)
Pullup: 12 Kipping / 8 Kipping / 6-12 Strict or banded / 12 Jumping
Run: Sub 400m Row
***Running Mask Policy: It’s up to the athlete’s discretion if they keep their mask on during the runs. we kindly ask our members to distance themselves from pedestrians and if they need to go through people to put their mask back on for that portion of the run.

STRENGTH

15:00 / 3-5 Sets:
16-20 DB Upright Rows
8-12 DB Curls
1:00 Plank or trunk movement of athletes choice

CFSBK @ Home

Warm Up

2 – 3 Rounds:
12 Alt 90/90
12 Alt Table Inside Outs
12 Jump Squats

Strength

A1. Yoyo Squats
4 x 6 – 8 Reps

A2. CrossBody RDL
4 x 8 – 10 Reps Each

A3. Reverse Crunches
4 x 12 – 15 Reps

*A3 Scaling Option: Supine Leg Raises

Conditioning

10 Rounds For Time:
3 Push-Ups
4 NP Burpees
6 Alt Reverse Lunges

Fit55 @ Home

Warm-Up

3 Rounds:
5 Tempo Squats @4321
10 Alternating 90/90 Stretches
:20 Reverse Bridge Plank

Strength

4-5 sets each of:
1) 6-8e Goblet Reverse Lunges or Shrimp Squats
2) 8-10 Hollow Body Pull Overs
3) :30 Seated Isometric Low Towel Row

*Rest about :30-1:00 between exercises

Conditioning

10 Minutes of Continuous Effort:
20 Mountain Climbers
10 Goblet Squats
5e Hang Muscle Snatches

Aim to work continuously at a moderate pace, resting only as needed between exercises.

Untitled
Behind the Scenes of a virtual class with Coach Lynsey, co-starring Biscuit and Zelda


Full List of 2020 CrossFit Games Events so Far

| Filed Under: Workout of the Day

Comments

  1. Stella says

    Tuesday, October 20, 2020 at 11:15 am

    Biscuit hiding under the couch OMG 😍😍😍😍

  2. Lizzie Strong Self Donahue says

    Tuesday, October 20, 2020 at 2:40 pm

    Agreed, behind the scenes moment was a treat.

    Thank you Lynsey for your amazing programming. I was able during Saturday’s and today’s class to just focus on those pushups no matter what. While I have cursed your name from time to time it was just my weak self whining.

    Not one to brag, but more like not one to ever have a cause to brag, I am very proud to report that in the past 72 hours I have done 80 strict push ups.

    Thank you.

    • Lynsey Roddam says

      Tuesday, October 20, 2020 at 9:44 pm

      Haha thank you Lizzie! So glad you’re enjoying the programming. I love doing the programming and coaching you. Best job ever 😊

      All the push ups! 💪

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