Virtual Class Zoom Room (Password: CFSBK)
Virtual Yoga: 7am
Pilates Happy Hour: 6:00pm
Kids: 4:30pm
Today’s Programming
STRENGTH
Back Squat
3×5 Across
Notes
Perform three work sets of 5 reps at the same weight. Try to add 5-10lbs from last week if you were here. If you’re doing the Open, go a little lighter today to prevent too much soreness coming into the weekend. Expect 21.3 to include thrusters/OHS and pull-ups so adjust today’s workout intensity so that you are not sore coming into the weekend. You might redo week 1’s numbers, or even de-load below that if you’d like. Otherwise, try to add 5-10lbs from last week.
METCON
AMRAP 12:00
Row/Bike Calories
Every Minute on the Minute stop and perform 3-5 burpees.
Notes
Move at a steady sustainable pace on the machine, this isn’t a sprint.
The burpees should take you about :20 per round. Scale the volume to allow roughly 30-40 seconds on the machine.
CrossFit Group Class Programming Template
Brittany really appreciating how much nicer it is to be prone than inverted
21.3 Predictions
The final CrossFit Open workout will be announced tonight on games.crossfit.com. Traditionally, the final Open workout is a combination of Thrusters and something else. Given the equipment list that was released at the start of the open, a barbell and pull-up bar are the only items that have not yet been included so prepare for something that’s going to sting. It will be interesting to see if they stick to thrusters, or perhaps lean into a more complex barbell movement like cleans or snatches. So far this open most of the workouts have been lower skill grinders versus heavier or higher skill movements. Below are some examples of prior final workouts for the Open which might give you a sense of what to expect on Saturday. Stay tuned and good luck!!!
Open 15.5
For Time
27-21-15-9
Row (calories)
Thrusters 95/65 lbs
Open 16.5
For Time
21-18-15-12-9-6-3
Thrusters 95/65 lbs
Bar Facing Burpees
Open 17.5
10 Rounds of
9 Thrusters 95/65 lbs
35 DUs
Open 18.5
7 Min AMRAP
3-6-9-… thrusters 100 lbs
3-6-9-… chest-to-bar pull-ups
Workout 19.5
33-27-21-15-9 reps for time of:
95-lb. thrusters
Chest-to-bar pull-ups
Workout 20.5
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 20-lb. ball to 10 ft.
Heyya – if anyone wants to do 21.3 tomorrow during an open gym (any time slot) and judge please let me know! Will return the favor of course!
4th day back, and 4th day in a row, after a few months off and it’s so great to be back! Squats! Also shout out to some of the CFSBK “old timers” (not in age, just in having been at the gym for a while!) including Spirit, Worm, Paul, Katie M, Karl, Joanna, Lisa, and Jacinto I’ve seen the last few days. Great to see so many “old” (and new) friends!