Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Today’s Programming
SKILL/STRENGTH
Choose one track to work on based on your current abilities. Focus on low volume, high quality skill work that will not burn you out before the workout.
A: Kipping Pull-Ups
Buy in 3+ Strict Pull-Ups
B: 3×5 Banded or Self Assisted Pull-Ups
METCON
Open Workout 18.1
Complete as many reps as possible in 7 minutes of:
3 thrusters 100/65
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
….
Notes:
Continue increasing reps by 3 reps until the time expires. The top 5% of athletes go into the 18 rounds. Mat Fraser and Josh Bridges getting into the 24 round.
See the full workout description here
Official Scaled Options:
Thrusters: 65/45
Pull-Ups: Jumping Pull-Ups. For these, the bar should be set up so it is at least 6 inches above the top of the athlete’s head when the athlete is standing tall.
ASSISTANCE
3-5 Rounds
1:00e Side Plank
8-12 Barbell Curls
12-20 Single Leg Calve Raises
CrossFit Group Class Programming Template
CFSBK @ Home
METCON
Complete as many reps as possible in 7 minutes of:
3ea Single Arm DB/KB Thrusters
3ea Single Arm DB/KB Row
6ea Single Arm DB/KB Thrusters
6ea Single Arm DB/KB Row
9ea Single Arm DB/KB Thrusters
9ea Single Arm DB/KB Row
Notes:
Continue increasing reps by 3 reps until the time expires.
Strength
A1. Side Plank
4 x :30 – 1:00 each
A2. Bicep Curls
4 x 8 – 12 Reps
*Option to perform these as single arm or double arm, depending on the weights you have at home.
A3. Slider Pike Ups
4 x 12 – 14 Reps
A4. Single Leg Calf Raises
4 x 12 – 20 Reps Each
Desiree during last year’s CrossFit Open (the second one!) Back when we taped the floor just for fun.
Join Team CFSBK for the 2021 CrossFit Open!
We’re just under one month away from the start of the 2021 CrossFit Open and have about 40 folks already signed up. Are you on the fence still? Check out this video: What is the CrossFit Open? to learn a little more and sign up at open.crossfit.com today!
CFSBK Roster
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
Richard Greenspan
Christopher Dent
Brittany Smith
Jonathan Wright
Paul Bennett
Michelle Zassenhaus
jacinto Bonilla
Katherine Day
Joel Zimmer
Maria Heinegg
Andre Lawrence
Keith Walter
Jerry Lu
Kyra Luchtenberg
Kelley Blosser
Darren Jer