CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Morning Mindfulness: 8am
Today’s Programming
STRENGTH
Front Squat
3-3-3
Notes
Work up to a heavy triple. Try to go heavier than 12.15.20
ASSISTANCE
A1: Pendlay Rows
4×8-10
A2: Single Arm DB Push Press
4×8-10 (X↑-1-3↓-1 Tempo)
A3: Tuck-Ups or Hollow Rocks
4×25
CrossFit Group Class Programming Template
CFSBK @ Home
Warm Up
2 – 3 Rounds:
12 Bootstraps
6 Yoga Push Ups
12 Alt Table Inside Outs
Strength
A1. 1 Arm Waiter Squat
4 x 8 – 10 Reps Each
A2. Single Arm DB/KB Row
4 x 8 – 10 Reps Each
A3. Goblet Squat Hold
4 x :20 – :30
Conditioning
3 – 5 Rounds of:
8 – 10ea Single Arm Press or Push Press
20 Tuck Ups
8 – 10 Goblet Squat to Bicep Curl to Halo Flow
1:00 Jumping Jacks
Warm Up
2 – 3 Rounds:
12 Bootstraps
6 Yoga Push Ups
12 Alt Table Inside Outs
Strength
A1. 1 Arm Waiter Squat
4 x 8 – 10 Reps Each
A2. Single Arm DB/KB Row
4 x 8 – 10 Reps Each
A3. Goblet Squat Hold
4 x :20 – :30
Conditioning
3 – 5 Rounds of:
8 – 10ea Single Arm Press or Push Press
20 Tuck Ups
8 – 10 Goblet Squat to Bicep Curl to Halo Flow
1:00 Jumping Jacks
12pm Group Class with Coach Katie
Zoom Changes this week
- Wednesdays afternoon Zoom Class will be at 11am instead of 12pm.
- Thursday’s Yoga Zoom class will be guest taught by Sasha Slocombe
Yes, the Pandemic Is Ruining Your Body
Quarantine is turning you into a stiff, hunched-over, itchy, sore, headachy husk.