CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
CrossFit Group Class Programming Template
Work up to a heavy triple. Try to go heavier than last week’s pause triples.
100 Single Unders
20 DB Thrusters
50 Alternating Two Steps
15 Devils Presses
50 Double Unders
10 Devils Thrusters
DB: Use the Same DB for all three AMRAPs.
JR: On today’s workout attempt to perform a version of each movement.
Single Unders > Scale volume to 75
Alt 2 > Scale volume to 30
Double Unders > Scale volume to 30, including misses if needed or 15 DU attempts.
CFSBK @ Home
2 – 3 Rounds:
10 Alt Squat Thoracic Rotations
5ea Side Plank Rotations
20 High Knees
5 Sets on Each Side of:
8 Single Arm DB No Push Up Burpee Deadlift
6 Lateral Lunge + KB/DB Clean
4 Waiter Squats
4 Single Arm DB/KB Press
3 Rounds For Time of:
50 Low Box Runners
10ea Single Arm DB/KB Push Presses
15 Goblet Squats
*Count one foot for 50 Reps on the Low Box Runners
Coach Keith Practicing Safe Squatting
CrossFit’s Commitment to Diversity, Equity, and Inclusion CrossFit.com
Hi Whit, I would just like you to know that since last Wednesday I have not been able to stop imagining group class being announced in the style of Great British Bake Off.
“For today’s technical challenge, Paul and Prue would love you to do fifteen…perfect…back squots. Your squots must be beautifully vertical and fully to depth. On you mark…get set…SQUOOOOOOOT!”
Oh boy, what I wouldn’t give for a handshake…