Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 10am
Today’s Programming
STRENGTH
Thruster
1-1-1-1-1
Notes:
Work up to a heavy single Thruster taken out of rack.
METCON
AMRAP 14:00
2-4-6-8-10-12-14… reps of:
Thrusters
Kipping Pull-Ups
Burpees Over the Bar
Notes
Thrusters (+/95/75/65/45..)
Pull-Ups:
Kipping full volume
1-2-3… Kipping Pull-Ups
2-4-6… Jumping Pull-Ups
2-4-6… Ring Rows or Self Assisted
CrossFit Group Class Programming Template
CFSBK @ Home
Workout of the Day
METCON
AMRAP 14:00
2-4-6-8-10-12-14… reps of:
Single Arm DB/KB Thrusters
V Ups
Burpees – Over – Something
Rest/Walk 7:00
AMRAP 14:00
2-4-6-8-10-12-14… reps of:
Single Arm DB/KB Thrusters
V Ups
Burpees – Over – Something
Single Arm Thrusters: Consider the rep scheme as “total reps”. 1ea, 2ea, 3ea, 4ea etc.
Anya has a strong back arch here appropriate for her flexibility and body type. The amount of arch will vary person to person and on the intent of the lifter. Regardless, every lifter should focus on maintaining a degree of extension, tension and connection to the bench while lifting.