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: 1-3 Jumping Bar Muscle-Ups / Bar Muscle-Ups
Buy in: 5+ Strict Pull-Ups / 5+ Kipping Pull-Ups
B: 3 Kipping Pull-Ups
Buy in 3+ Strict Pull-Ups
C: 3×5 Banded or Self Assisted Pull-Ups
METCON
AMRAP 16:00
8 CTB Kipping Pull-Ups or 4 Bar Muscle-Ups
12 Cals Air Bike
20 Kettlebell Swings
Notes:
Pull: BMU / CTB / KPU / Ring Rows or 8 Jumping Pull-Ups
ASSISTANCE
DB Bent Over Rows
3×10-15
Hollow Rocks
3×15-25
CrossFit Group Class Programming Template
CFSBK @ Home
Warm Up
3 – 4 Rounds:
10 Alt Plank T’s
1:00 Jumping Jacks
20 Alt Bird Dogs
5ea Side Plank Rotations
Conditioning
6:00 AMRAP
6ea DB/KB Rows
12 KB/DB Swings
6 Burpees
– Rest 3:00 –
6:00 AMRAP
6ea DB/KB Rows
12 KB/DB Swings
6 Burpees
– Rest 3:00 –
6:00 AMRAP
6ea DB/KB Rows
12 KB/DB Swings
6 Burpees
*Aim for consistency or improvement across rounds
Cash Out
Hollow Rocks
3 x 15 – 25 Reps
Coach Ro thrashing last Saturday’s Metcon
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