CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
EMOM x 15:00
2 x Hang Power Cleans + 1 x Push Jerk
Work up to a heavy, but perfectly sound 2 x HPC + PJ
20:00 for Load and Quality
3-6 Strict Chin Ups
6-9ea Cross Body DB RDLs
9-12 DB Chest Flys
12-15 Tuck Ups
This is not meant to be high intensity. Challenge yourself on the WL movments. Add weight/bands as necessary on the Chin Ups
For the flys, keep a slight but constant bend at the elbow and control the descent and pause for a 1-2 count at the bottom of the exercise.
CrossFit Group Class Programming Template
CFSBK @ Home
20:00 EZ Pace (4 – 5 Rounds)
:30ea DB/KB Hold or Carry
12 Alt NP Renegade Rows
12 Sit Ups
6ea Hollow Body Single Arm DB Floor Press
5 Sets on Each Side of:
8 Single Arm Sumo Deadlift
6 Single Arm KB/DB Split Snatch
4 Single Arm KB//DB Thruster
As you may have heard, Precision Nutrition Coaches Brett, Chris, Jess, Lauren, and Whit are putting together a nutrition and lifestyle panel on Sunday, Jan 10 at 11:15am. We want this to be as relevant and useful to our community as possible, so we’ve created a simple google form to gather input on what topics you’d like us to cover!
If you’re interested in attending, please take 5 min to fill out this form Nutrition Panel Questionnaire. As a thank you for doing so, we’ll send you a free resource to get you thinking about what you put on your plate! We’ll collect submissions over the course of this week and then generate content for our conversation. Thanks, and see you there!
Kind of disappointed that “The only way you should Dumbbell Fly” video didn’t involve some sort of green screen and the db’s were doing.. I don’t know.. sky diving or something.
david osorio says
We’ve failed you. But now I can’t stop thinking of someone flying out of the gym with DBs in their hands
This might be the best username I’ve seen in the blog comments
David Osorio says
I was going to say something myself about that.