CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Morning Mindfulness: 8am
Fit55 @ Home: 11am Fit55 Zoom Room (Password: fit55)
Work up to a heavy triple, these should be heavier than last weeks FSQ triples.
2 Rounds For Time:
25 Calorie Bike
50 Kettlebell Swings
25 Goblet Squats
50 Total KB Lawn Mower Rows
This is a longer workout, in the 15-20:00 range
Use the same Kettlebell for the swings, squats and rows (24/20/16/12/8)
LM Rows: Alternate arms every 5 reps. kettlebell can touch the floor at the bottom of each rep. If your KB is too heavy to perform sets of 5 use a lighter Dumbbell.
Bike: Scale the bike to 18 cals (75% volume) if needed.
CrossFit Group Class Programming Template
CFSBK @ Home
20:00 EZ Pace
10 Yoga Push Ups
10 Goblet Squats
20 DB/KB Swings
5 – 10ea Lawnmower Rows
5 Sets on Each Side of:
8 Single Arm Sumo Deadlift
6 Single Arm KB/DB Split Snatch
4 Single Arm KB//DB Thruster
Fit55 @ Home
2e Bodyweight Get Ups
10 Plank Alternating Toe Taps
10e Single Arm High Pulls
4-5 sets each of:
1) 10 Goblet Wall Sit Pulse Presses
2) 10 Prone Cobras with a :03 hold
*Rest about :30-1:00 between exercises
8 Minutes of Continuous Effort:
8 No Push Up Burpees
8 Sit Ups
Aim to work at a pretty good clip today with minimal transition time between exercises. This one should be hard.
Some of our Precision Nutrition Certified coaches are putting together a FREE Zoom panel to discuss all things Nutrition and Lifestyle! Mark your calendars for 11:15am on Sunday, January 10th. More info on specific topics and how to sign up to come – stay tuned!