CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Teens/Preteens: 4:30pm
Today’s Programming
Workout of the Day
STRENGTH
Work up to a heavy set of the following complex:
3 Hang Power Cleans
3 Push Press or Jerks
Notes:
Bias push presses and only jerk a rep if you think you need to.
CONDITIONING
AMRAP 12:00
4 Strict Chin-Ups
8 Deadlifts
12 Burpees
Notes
SCU: 4 Strict / 4 banded / 6 self assisted
DL: Touch and go unbroken sets. Medium heavy (225/185/155/135/115/95..) Will likely be heavier than your clean complex.
BRP: If you came yesterday consider doing no push-up burpees if you’re sore from benching.
CrossFit Group Class Programming Template
CFSBK @ Home
Warm Up
2 – 3 Rounds:
12 ALT Scorpion Stretch
6 x 2 Steps FWD/2 Steps BKWD Bear Crawl
6 x Yoga Push Ups
Strength
A1. Half Kneeling Arnold Press
4 x 6 – 8 Reps Each
A2. DB Elbowing Row
4 x 8 – 10 Reps Each
A3. Side Plank Knee Lifts
4 x 12 – 15 Reps Each
Conditioning
AMRAP 12:00
4ea Single Arm Bent Over Row
8ea Split Stance Contralateral DB/KB RDL
12 Burpees
Harim on the erg with great posture
Next Programming Template
12.14.20-1.24.21
This training cycle will follow a 7 day split in similar vein to the prior cycle. Below are some of the strength biases we’ll have on given days, however the intention is to make every day at the gym a well rounded workout. There will also be a ring skill bias this cycle with supports, dips, inversions and some other variants programmed in.
Monday
Power Clean & Jerk
Vertical Pull
(Clean and Jerks, strict and kipping pull-ups)
Tuesday
Barbell Squat
Horizontal Pull
(Back or Front Squats, Bent over rows/ring rows/pendlay rows)
Wednesday
Horizontal Push
Single Leg Strength
(DB or BB Bench at varying angles, Lunge/step-up variants)
Thursday
Deadlifts
Dips/Triceps
Deadlifts, both conventional and touch and go, Ring Dips/Bench Dips/Triceps assistance work)
Friday
Cleans
Horizontal Pull
(cleans variants, no jerks, Bent over rows/ring rows/pendlay rows)
Saturday
Squats (Varied)
Vertical Pull
(Varied Squat movements barbell/wallball/goblet/single leg, strict or kipping pull-ups)
Sunday
Horizontal Push
(DB or BB Bench at varying angles)