Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6p
CrossFit Group Class Programming Template
Landmine Bent Over Row
Check out the video below to see how to set this movement up.
21 DB Push Press
15 DB Push Press
9 DB Push Press
Run: Full volume / 270-270-130 / Bike 21-15-9 cals
DL: Medium heavy, the 21 set should be 1-3 sets (225/185/155/135/115/95/…)
PP: Medium Heavy, you should not be able to do the 21 set unbroken, it should take 2-3 minus sets.
*If you came on Monday you can sub Push-Ups or ring Push-ups at the same rep scheme if you’d like.
8-12 DB Curls
:45e Side Plank
CFSBK @ Home
Workout of the Day
Sit – Ups
Did you watch the 2020 CrossFit Games? Did you see the workouts? Well here’s our home edition of Awful Annie – it’s certainly not the same, but we can still be inspired! How long will or should this workout take? You decide! But, let’s put a 40 Minute cap on it, just in case!
Perform the workout as follows:
Round 1: 50 Gate Swings + 50 Sit Ups + 30 Burpees.
Round 2: 40 Gate Swings + 40 Sit Ups + 25 Burpees
Today’s Landmine Rows not only work your upper body pulling muscles, because you’re unilaterally loaded and unsupported there is also an anti-rotational component to this exercise.
Public-Health Experts Are Rewriting Pandemic Rules for Governments—and Their Gyms
How does a CrossFit make itself safe? With ventilation, distancing and some help from scientific authorities who happen to be members.