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Morning Mindfulness: 8am
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Today’s Programming
CrossFit Group Class Programming Template
STRENGTH
4-5 sets of:
A1: 16t FFE KB or DB Front Rack Reverse Lunges
A2: Accumulate :30 Ring Support
Notes
Lunge: Use two heavy DB or KBs for the reverse lunges. Really try and challenge yourself!
Ring Support: Mature / Feet on bench / Prone Ring Support
METCON
EMOM 15:00
A: 10-20 Cal Row
B: 10-20 DB Bench Press
C: Rest
Notes
Try to finish the row in under :50
Go heavy on the bench press and each set should be challenging within that rep range.
CFSBK @ Home
Strength
4 Rounds For Quality:
12 Alt Scorpion Stretches
12 Alt Sit Outs
4 Turkish Get Ups (Right)
2 Windmills (Right)
4 Turkish Get Ups (Left)
2 Windmills (Left)
Conditioning
On a continuous clock:
4 x Tabata (:20 work/:20 Rest)
Tabata 1:
Goblet Reverse Lunges
Tabata 2:
Russian Twists
Tabata 3:
Mountain Climbers
Tabata 3:
Hollow Hold
Fit55 @ Home
Warm-Up
3 Rounds:
12 Alternating Standing Knee Hugs
12 Alternating Lateral Bends
12 Alternating Wide Stance Toe Touches
12 Alternating Plank Ts
Strength
4-5 sets each of:
1) 8e Split Squats
2) 8 Push Ups
3) 8e 3-Point Reverse Flys
*Rest about :30-1:00 between exercises
Conditioning
12 Minutes of Continuous Effort:
12 Swings
12 Thrusters
12 Alternating Plank Reaches
Aim to work at a challenging pace with minimal transition time between exercises.
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