Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 10am
Today’s Programming
CrossFit
CrossFit Group Class Programming Template
STRENGTH
EMOM 12:00
1 Pause Back Squat
Notes
Start at a medium/heavy weight and try to make incremental weight jumps most or at least every other set.
METCON
3 Rounds for time:
400m run
20 Wall Ball Shots
10 kipping Pull-Ups
Notes
KPU: 10 Jumping Pull-ups, 5-10 strict, banded or self assisted, 10 Ring Rows
CASHOUT
2 sets of:
10-8-6-4-2 reps Curl to Press
Notes:
10 curls into 10 presses
8 curls into 8 presses
… until 2/2 then rest.
Go lighter than you think, this adds up fast!
CFSBK @ Home
Workout of the Day
For time:
10 Burpees
— then —
10 Burpees
25 Push-ups
— then —
10 Burpees
25 Push-ups
50 Lunges
— then —
10 Burpees
25 Push-ups
50 Lunges
100 Sit-ups
— then —
10 Burpees
25 Push-ups
50 Lunges
100 Sit-ups
150 Air Squats
Time Cap: 35:00
Nick C during last weekend’s Front Squatapalooza
Exercise Commercial – Saturday Night Live