CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Teens/Preteens: 4:30pm
Today’s Programming
STRENGTH
Bench Press
5×5 Across
Notes
This is the final exposure of Bench Press in this mini-cycle through the Open. This week should be your heaviest yet and like the prior weeks, performed as sets across. Each set should be performed leaving 1-2 reps in reserve. Use a spotter if you’re not 100% confident you’ll make 5 reps.
METCON
AMRAP 14:00
7 Push-Ups or Ring Push-Ups
14 Goblet Reverse Lunges
At the 0, 2, 4, 6, 8, 10 and 12′ Marks stop and Bike 7 cals / Row 10 cals. When you get off the machine, pick up where you left off on the couplet.
Notes
The row/bike should take you:~35-45. Adjust your calorie count to hit that at a hard effort.
If you’ve got really strong push-ups, consider scaling the volume up to 14 reps
CrossFit Group Class Programming Template
CFSBK @ Home
Warm Up
2 – 3 Rounds:
6ea Lateral Lunges
8ea Side Plank Powell Raises
20 High Knees
Strength
A1. Pistols or Single Leg Box Squats
4 x 8 – 12 Reps Each
A2. Push Ups @3010
4 x 8 – 12 Reps
A3. Lying Windmills
4 x 12 – 16 Alt Reps
Conditioning
3 Rounds of :40 Work/:20 Rest
1. T Push Ups
2. Goblet Squat Hold
3. Jumping Jacks
4. Wall Sit w/Bicep Curls
Coach Katie versus 21.2
Photo by Sam Ayide
Submit your 21.2 Score by 8pm Tonight!
Don’t forget! All CrossFit Open scores must be entered into the Games website by no later than 8pm tonight.
21.2 was brutal! How did your 21.2 go?? Let us know in the comments
Johanna Juliusdottir Scores the Top Time to Win Open Workout 21.1 at 11:02
WHAT ARE THEY FEEDING THESE PEOPLE IN ICELAND???
Does Katie get extra points for finishing with her strap twisted?
That explains why I had to fight harder to lock out my elbow on that side 🤣
LOL