CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Morning Mindfulness: 8am
Fit55 @ Home: 11am Fit55 Zoom Room (Password: fit55)
Today’s Programming
STRENGTH
Wide Grip Pause Bench Press
3×8-12 reps
Notes
Assume a Grip about a hand width wider than your typical bench press grip. Pause for a 1 beat at the bottom of each rep. Leave 2-3 reps in reserve each set.
METCON
16:00 AMRAP
12 Weighted Step-Ups
12 Tuck-Ups
12 Ring Push-Ups
Notes
Use two heavy Dumbbells or Kettlebells for the step-ups and choose a box height such that your hip crease is just below your knee when the foot is on top of the box.
Push-Ups: By in for ring push-ups should be the ability to do around 15-20+ unbroken strict push-ups. Ring / Standard / Incline or Banded
CrossFit Group Class Programming Template
CFSBK @ Home
Warm Up
2 – 3 Rounds:
12 Alt Thoracic Bridges
12 Alt Plank Toe Touches
24 High Knees
Strength
A1. Single Arm DB/KB Upright Row
4 x 8 – 10 Reps Each
A2. Half Kneeling DB/KB Press
4 x 8 – 10 Reps Each
A3. Weighted Sit Ups
4 x 12 – 15 Reps
Conditioning
4 Rounds of :40 Work/:20 Rest:
1. Push Ups
2. Tuck Ups
3. Alt KB/DB Snatches
Fit55 @ Home
Warm-Up
3 Rounds:
5e Alternating Bird Dogs
10 Prone T
10 Alternating Modified Shin Boxes
5 Squat Crawl Outs
Strength
4-5 sets each of:
1) 5-8e Over the Shoulder Loaded Reverse Lunges
2) 5-8e Elevated Plank Single Arm Rows
3) :20-:30 Wall Sit
Conditioning
5 Minutes Continuous Effort
5 Burpees
10e Single Arm Tote Swings
10 Sit Ups
Rest 2:00 and repeat for another 5 minutes
Aim to work at a challenging pace with minimal transition time between exercises.
Who says our CFSBK @ Home classes are just for sapiens? Whiskey (Jody P’s pup) getting a good look at the movement demo
Jolene (Bardcore | Medieval Style) Hildegard von Blingin’
I always enjoy Whiskey at 7am 😁