Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 10am
1 Front Squat
Try to make incremental weight jumps most or all sets. You first few sets should feel very light and build toward a challenging but submax single.
FSQ: Taken off floor, should be medium heavy, perhaps about 60-70% of today’s heavy single. You should be able to get through the 6-8 rounds unbroken.
KPU: KPU / Jumping / Strict, Banded or Self Assisted
CFSBK @ Home
2 – 3 Rounds:
12 ALT Scorpion Stretch
6 x 2 Steps FWD/2 Steps BKWD Bear Crawl
6 x Yoga Push Ups
A1. Half Kneeling Arnold Press
4 x 6 – 8 Reps Each
A2. DB Elbowing Row
4 x 8 – 10 Reps Each
A3. Side Plank Knee Lifts
4 x 12 – 15 Reps Each
Alt DB/KB Snatches
Spirit thinks using two hands on kettlebell swings is for the birds.
Thursday 26th (T-gives)
9am (Short Circuit)
(Virtual Pilates is cancelled)
6 & 7am CrossFit cancelled. Normal Schedule from 8am onward.
Normal 7am and 12pm Zoom classes