CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am
Morning Mindfulness: 8am
Today’s Programming
METCON
For Time:
100 Double Unders
15 Cleans (weight A)
75 Double Unders
10 Cleans (weight B)
50 Double Unders
5 Cleans (weight C)
Notes:
Choose three loading and rep ranges, below are some suggested options.
Athletes may choose if they would prefer to power or squat clean.
Cleans
135/185/225
115/155/185
95/115/135
75/95/115
65/75/95
…
Doubles:
100-75-50 (225)
75-50-25 (150)
50-25-15 (95)
Alt 2 Step: See above rep schemes
Single Unders: 200-150-100
ASSISTANCE
3-5 Rounds for Quality of:
8-12e Chainsaw Rows
8-12 Push-Ups or Ring Push-Ups
8-12 Strict Toes to bars or Hanging Leg Raises
CrossFit Group Class Programming Template
CFSBK @ Home
Warm – Up
3 – 5 Rounds of:
1:00 Jump Rope/Low Box Runners
8 – 12e Chainsaw Rows
8 -12 Push-Ups
16 – 24 Alt Single Leg V Ups
Strength
3 – 5 Sets Each Side:
6 Single Arm DB Hang Snatch
+ 6 Single Arm Hang Clean + Press
+ 6 Offset Reverse Lunge
+ 6 Single Arm Bent Over Row
Karl, Katherine and the rest of the 6:30pm crew starting the AMRAP triplet yesterday
Sign Up for Starting Strength
Did you miss the initial sign up for the current Starting Strength cycles with Coach Jeremy? We’re approaching the halfway point and are accepting new sign ups if you’d like to get rolling for the next 4 weeks starting on February 1st. Get starting getting stronger!
The Starting Strength program is an opportunity to develop your technique and increase your capacity at the most fundamental strength movements: Back Squat, Overhead Press, Bench Press and Deadlift. This small group format of 90 minute sessions offers one-on-one guidance, great camaraderie, and a simple roster of movements allowing you time to correct errors and challenge your limits.
Whether you are brand-new to lifting, someone with experience who has struggled to surpass a plateau, or just looking to try something different, by taking the time to focus exclusively on the lifts that support almost ever other activity you do inside (and outside) the gym, you will gain confidence and enhance your performance.