Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Today’s Programming:
METCON
5 Rounds for time
400m Row
20 DB Bench Press
20 Weighted Forward Lunges
Notes:
Row: 400m / 350m
Bench: Choose a weight that would be challenging but doable for one unbroken set. In the workout, you may need to break them up which is fine.
Lunge: Try to use the same Dumbbells as your Bench Press. if you came yesterday and are not coming tomorrow, consider subbing 20 DB Deadlifts for the Lunges.
ASSISTANCE
3 sets:
Kipping Pull-Up Practice
1:00e Side Plank
KPU Practice
A: 1×3 Banded pull-up
B: 5×3 Kip Swings
C: 2 kip swings + 1 kipping pull-up x2-3
D: 5×1-2 Perfect kipping pull-ups or 3 Bar Muscle-Ups
Notes:
A: If you don’t have strict pull-ups, perform three challenging singles with about 10-20 seconds rest between reps. Use as little assistance as possible.
B/C: If you have strict pull-ups work on B or C options depending on how comfortable you feel with kipping pull-ups.
D: If you already have kipping pull-ups, refine your technique or perform bar muscle-ups.
CrossFit Group Class Programming Template
CFSBK @ Home
Warm Up
2 – 3 Rounds:
12 Alt Thoracic Bridges
12 Alt Plank Toe Touches
24 High Knees
Strength
A1. Single Arm DB/KB Upright Row
4 x 8 – 10 Reps Each
A2. Half Kneeling DB/KB Press
4 x 8 – 10 Reps Each
A3. Weighted Sit Ups
4 x 12 – 15 Reps
Conditioning
6:00 AMRAP
18 DB/KB Swings
12 Alt Goblet Lunges
6 Push Ups
Rest 2:00
6:00 AMRAP
18 DB/KB Swings
12 Alt Goblet Lunges
6 Push Ups
Notes:
The goal here is to achieve the same score, if not better, on the second AMRAP.
Coach Lauren during some barbell drills
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