Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Today’s Programming
METCON 1
24:00 for Quality
Row 30 cals
12 Strict HSPU or Shoulder Presses
24 Tuck-Ups
Notes
Move at an aerobic pace during this workout.
HSPU: You should not be able to perform the HSPUs in one set, choose a challenging rep range or deficit that will force you into at least 2 sets.
12 HSPU / 1-2 Abmats / Box Piked / Barbell Press x12
METCON 2
AMRAP 4:00
8 Alt DB Power Snatches
16 Double Unders
Notes:
Unlike the first workout, this metcon should be fast and furious. If you’re doing the open, we recommend choosing 50/35 weights for the snatches which are the competition loads we’ll be seeing in one of the two upcoming workouts. Scale for the Double Unders is 16 alternating foot steps or 32 single unders
CrossFit Group Class Programming Template
CFSBK @ Home
Metcon 1
4 – 5 Rounds For Quality:
1:00 Jumping Jacks
6 – 12ea Single Leg Glute Bridges
6 – 12 Strict HSPU
12 – 24 Tuck-Ups or Sit Ups
Notes:
Rest :30 – 1:00 between sets.
HSPU: 6 – 12 HSPU / 1-2 Abmats / Box Piked / 6 – 12 Each Single Arm Seated DB Press
METCON 2
AMRAP 4:00
8 Alt DB Power Snatches
16 Low Box Runners
Notes:
This METCON should be fast and furious!
Count one foot for reps on the low box runners.
If you have a Jump Rope @Home, you can perform 16 double unders, 16 alternating foot steps or 32 single unders instead of the low box runners.
Karl and Kelley representing the Evening team in all black last Saturday
Early Bird Gets the Worm
Week 1’s scores are in for our Morning versus Evening competition and in week 1 early bird got the worm! We took everyone’s placement within the gym and created an average based on the people who completed the workout to see what the team average ranking was. Higher placements on the workout led to lower points, so the team with less average points wins. In week 1 the Morning team got up early, made some coffee, read the paper and then dominated some wall walks and double unders to take 21.1
Morning Team: Average Score 17.45
Evening Team: Average Score 19.36
To see the full breakdown, click here!
Lets see if the evening team can get enough sleep to turn the tables around and show those AM nerds the power of sleeping in.
Overall Rankings
Top 10 Rx’d Women
- Toni Smith (393 reps)
- Carissa M (386 reps)
- Whitney Hubbard (386 reps)
- Maria Heinegg (308 reps)
- Asha Banker (275 reps)
- Jessica Fox (266 reps)
- Kelley Blosser (216 reps)
- Mary Mazilo (216 reps)
- Brittany Smith (211 reps)
- Bethany Erskine (209 reps)
Top 10 Rx’d Men
- Michael Giordano (381 reps)
- Michael Rhys (380 reps)
- Adam Scher (380 reps)
- Steven Norton (380 reps)
- Dan Calanca (378 reps)
- David Fielding (375 reps)
- David Osorio (375 reps)
- Grant Wheeler (374 reos)
- Chris Dent (362 reps)
- Andrew Knight (345 reps)
To see the full results, including breakdowns by age and Rx, Scaled, Foundations and at Home results, click here.
Any Predictions for week 2??
Sorry for late blog post everyone, I set the wrong time for it to post last night.
My prediction: Something heavy… maybe a two part workout where there is a couplet for a certain time and then in the remaining time find a heavy single on a movement. Week 1 was bodyweight movements, week two I think will have a heavier test and then week three will probably be some awful couplet of thrusters, pull-ups, toes to bars or something.
I predict dumbbells in 21.2. Based on this AMs workout I predict morning team will kill it!
I predict that no matter what happens, I won’t be nearly as much of an emotional wreck as I was during 21.1. Who knew that getting 10″ from the wall would turn out to be one of my greatest fears? 😛
Congrats everybody on the epic scores! Although I am with Queens this year competing for CFSBK holds special memz in my heart! <333
I predict some quick AMRAP or for time with single arm DB thrusters and bar facing burpees!
—then—
About 5 min to establish a 1RM cluster!
Please please please no light barbell thrusters. :))))