Wednesday 3.10.21

Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm

Today’s Programming

STRENGTH

EMOM 15:00
A: 6-8+ Strict HSPUs or 6-8 Seated DB Presses
B: 6-8 Strict Toes to Bars
C: Rest

Notes:
HSPU: Strict, 1-2 abmats, full ROM Box Piked, DB Press
T2B: Perform your best version of a hanging leg raise

METCON

5 Rounds for time of:
18 Calorie Row
12 SA Overhead Squats

Notes:
Move at a steady pace on this workout.
Perform the Overhead Squats with a single DB switching after 6 reps. Try to choose a weight that will challenge you. If you can’t perform this movement due to flexibility limitations, opt for a single arm front rack instead.
CrossFit Group Class Programming Template

CFSBK @ Home

Warm Up

2 – 3 Rounds:
7ea WGS
14 Alt Piked Toe Touches
7ea Single Leg Glute Brides

Strength

A1. Single Arm Overhead Squat
4 x 8 – 10 Reps Each

A2. Single Arm Seated DB Presses
4 x 10 – 12 Reps Each

A3. Lying Leg Raise
4 x 16 – 20 Reps

Notes:
Option to perform Handstand Push Ups instead of Single Arm Seated DB Presses
HSPU: Strict, 1-2 abmats, full ROM Box Piked

Conditioning

3 x Tabata (8 rounds of :20 work/:10 Rest)

Tabata 1:
Air Squats

– Rest 1:00 –

Tabata 2:
Alternating DB Snatches

– Rest 1:00 –

Tabata 3:
Mountain Climbers

This is my Kettlebell. There are many like it, but this one is mine. It is my life. I must master it as I must master my life. Without me my kettlebell is useless. Without my kettlebell, I am useless. I must swing my kettlebell true. I must swing it faster than the fellow member who is trying to beat me. I must swing before they swing. I will. My kettlebell and I know that what counts in CrossFit is not the rounds we accumulate, the noise of our groans, or the sweat angels we make. We know that it is the effort that counts. (Neil W pictured)

CrossFit Open Intake Form

Over 53 of you have filled out our CrossFit Open intake form! If you havent yet, take a second to let us know a little more about your intentions and history with the open. The form only takes about 1-2 minutes to fill out!

Also make sure you’re registered ahead of time on Saturdays for your Open workout. Again, these classes are open to group members as well as open gym members who registered for the open.

Working Out Is a Minefield When You’re Non-Binary – Vice