Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 10am
Today’s Programming
Workout of the Day
STRENGTH
EMOM 12:00
1 Front Squat
Notes:
Try to make incremental weight jumps most or all sets. Work up to a heavier load than last week’s Pause Front Squats
METCON
3 Rounds for Time:
15 Cal Bike
15 Thrusters
15 Kipping Pull-Ups
Notes:
This should not feel good. Challenge yourself to do big sets and keep your foot on the gas.
Thrusters: Medium weight. 1-2 sets per round (95/75/65/45/35..)
KPU: 15 KPU / 10 KPU / 15 Jumping Pull-Ups / 15 Ring Rows or Self Assisted
CrossFit Group Class Programming Template
CFSBK @ Home
Conditioning
5 Rounds of :40/:20 Rest (35:00)
1. Goblet Curtsy Squats
2. Wall Sit w/Bicep Curls
3. Goblet Carry
4. Tall Plank
5. Mountain Climbers
6. Push Ups
7. Burpees
Kyra locking out last Monday’s Clean / Jerk complex.
Why should you read “Dune” by Frank Herbert? – Dan Kwartler