CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Teens/Preteens: 4:30pm
Today’s Programming
STRENGTH
Pause Back Squat
3-3-3
Notes
Work up to a challenging but perfect 3 on the pause back squat. Next week there will be pause singles then we will repeat the prior three weeks of rep schemes without the pause.
METCON
5 Rounds for time of:
16 Calorie Row
14 (total) Weighted Box Step-Ups
12 Shoulder Presses
Notes:
WTDSU: Use 2 DBs or KBs for loading on the box. The box height should be such that your hip crease breaks parallel when stepping on the box, no need to go much higher. Choose a load that will challenge but but allow you to move consistently for all 14 reps.
SP: Choose a moderate load that will allow you to complete the work in 1-3 sets.
CrossFit Group Class Programming Template
CFSBK @ Home
Warm Up
2 – 3 Rounds:
16 Squat Thoracic Rotations
8 Yoga Push Ups
16 Alt Lateral Lunges
Strength
A1. 1 Single Arm Overhead Squat + 2 Single Arm Overhead Alt Forward Lunges
4 x 8 – 10 Reps Each
A2. Single Arm Half Kneeling Overhead Presses
4 x 8 – 10 Reps Each
A3. Goblet Carry
4 x 1:00
Conditioning
10 Rounds for time of:
1 – 3 Strict HSPU or 3 – 6 Box Piked HSPU
8 Alt Goblet Reverse Lunges
6 Burpees Over Something
*HSPU – choose a an appropriate number of HSPU that will allow you to perform all sets unbroken.
Warm Up
2 – 3 Rounds:
16 Squat Thoracic Rotations
8 Yoga Push Ups
16 Alt Lateral Lunges
Strength
A1. 1 Single Arm Overhead Squat + 2 Single Arm Overhead Alt Forward Lunges
4 x 8 – 10 Reps Each
A2. Single Arm Half Kneeling Overhead Presses
4 x 8 – 10 Reps Each
A3. Goblet Carry
4 x 1:00
Conditioning
10 Rounds for time of:
1 – 3 Strict HSPU or 3 – 6 Box Piked HSPU
8 Alt Goblet Reverse Lunges
6 Burpees Over Something
*HSPU – choose a an appropriate number of HSPU that will allow you to perform all sets unbroken.
Mo looking very Zen as he finishes out his single arm holds yesterday
CFSBK Open Roster
The CrossFit Open starts on March 11th and runs for three weeks. As always we’ll be running the Open workouts in house as well as the @ Home versions on Saturdays. The Open is a great opportunity to push yourself a little harder and benchmark your current fitness level against the world!
Eric Arbitman
Gerry Mullany
Pierre Davidoff
Jennifer Wuotinen
Melissa Krakowski
Charles Smith
Patrick Sullivan
Cathy Kolcun
Omar Francis
Sarah McGrath
Thomas Hinton
Lee Savage
Lizzie Donahue
Dan Conroy
Michael Giordano
Adam Pearce
David Osorio
Eric Flaxman
Theodora Andriotis
Joseph Sinchak
Bjorn Bellenbaum
Sheryl Cohen
Runit Chhaya
Sara Tarullo
Adam Nassr
Michael Rhys
Sign up for the 2021 CrossFit Open here!
Kick rocks, assholes. Pennsylvania Gym Owner Arrested, Loses CrossFit Affiliation After Storming US Capitol The Morning Chalk Up
Eric arbitman and john mullaney lol
Oh lol I misread the second one. Gerry! Lol. Just waking up disregard.
😉