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
For Time:
Bike 40 Cals
20 Kipping Pull-Ups
20 Box Jumps
Bike 30 Cals
15 Kipping Pull-Ups
15 Box Jumps
Bike 20 Cals
10 Kipping Pull-Ups
10 Box Jumps
Bike 10 Cals
5 Kipping Pull-Ups
5 Box Jumps
Notes:
Kipping Pull-Ups
A+: Bar Muscle Ups 10-8-6-4-2
A: (50 reps) 20-15-10-5-3
B: (33 reps) 15-10-5-3
C: banded or Strict / (33 reps) 15-10-5-3
D: Jumping Pull-Ups: (50 reps) 20-15-10-5-3
CrossFit Group Class Programming Template
CFSBK @ Home
METCON
30:00 EMOM
6 Rounds of :30 Work/:30 Rest
1. Jumping Jacks
2. (:20ea) Single Arm DB/KB Rows
3. Mountain Climbers
4. Pistols or Goblet Kickstand Pistols
5. Gate Swings
Strength
A1. Windmills
3 x 8 – 10e
A2. Single Leg V Ups
3 x 14 – 20 Alt Reps
Kyra going hard on the air bike
Remembering March 2020 In NYC: When The “Before Times” Came To An End – Gothamist