CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm
Morning Mindfulness: 8am
Fit55 @ Home: 11am Fit55 Zoom Room (Password: fit55)
Today’s Programming
Workout of the Day
STRENGTH
Shoulder Press
3-3-1-1-1
Notes:
Work up to a heavy triple then a few heavy singles on your shoulder press. Perform each rep from a dead start.
AMRAP 16:00
8 SA OH DB Rev Lunge (R)
8 Box Jump Overs
8 SA OH DB Rev Lunge (L)
16 KB Swings
Notes
Lunges if the DB is being held overhead with the right arm, the right leg will take 8 steps backward.
KB swings should be heavy and unbroken
CrossFit Group Class Programming Template
CFSBK @ Home
Conditioning:
3 – 5 Rounds EZ Pace:
5ea Half Kneeling Windmills
60 Jumping Jacks
20 Alt Sit Outs
20 KB/DB Swings
Strength:
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
Fit55 @ Home
Warm Up
3 Rounds:
8 Hip Bridges
8e Side Plank Ups
12 Alternating Mountain Climber Stretches
Strength
4-5 Sets:
1) 5-8 Goblet Good Mornings
2) 5-8e Single Arm Presses
3) :15-:20e Single Arm Forearm Plank
Conditioning
12 Minutes of Continuous Effort
30 Lateral Hops (count reps on one side)
15 Sumo Deadlifts
5-10 Inchworms
Aim to move at a moderate pace throughout.
Coach Victoria all smiles on a Sunday 🙂