CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am
Morning Mindfulness: 8am
Today’s Programming
METCON
5 Rounds for time:
12 Cal Bike
12 Hang Power Cleans
Notes:
The cleans on this workout should be medium heavy, such that you need to break up the 12 cleans into 2 sets.
STRENGTH
A1: BO Landmine Row
3×8-12 each
A2: Seated Lateral Raises
3×15-20
Notes:
Work up to three challenging sets on each exercise.
CFSBK @ Home
Workout of the Day
For Time:
22 Alt Single Arm Devil Press
26 Hand Release Push Ups
30 Alt DB Snatches
34 Mountain Climbers
38 Sit-ups
42 Lateral Burpee Over DB’s
38 Sit Ups
34 Mountain Climbers
30 Alt DB Snatches
26 Hand Release Push Ups
22 Alt Single Arm Devil Press
Notes:
Time Cap: 40:00
Count one foot for 34 Reps on the Mountain Climbers
Be sure to scale movements appropriately. If the volume is too much for today, consider changing the rep scheme to: 14 – 18 – 22 – 26 – 30 – 32 – 30 – 26 – 22 – 18 – 14
This weekend Coaches Whit, Lauren, Brett, Chris and Jess host our 2021 Precision Nutrition panel! They’ll cover the topics listed above as well as some Q&A. Be there or be square!
Chuck Carswell Discusses Proper Movement Technique CrossFit
“That’s what good technique does—it helps me minimize wasted energy for maximizing task accomplishment,” Chuck Carswell explains to a group of Level 1 participants.