Sunday 3.28.21

CFSBK Zoom Room (Password: CFSBK)
Active Recovery: 10am

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Today’s Programming

ASSISTANCE/STRENGTH

A1: 5 Sumo Deadlifts
A2: 1:00e Side Plank
A3: 15 DB Chest Flys

Notes:
Take 25-30 minutes to work through the three exercises above. Aim for 4-5 total sets. Keep the Sumo Deadlifts submax and just look to move consistently through the three exercises.

METCON

Tabata Tasters Choice

Notes:
Perform 8 rounds (3:40) of :20 on :10 off on either of the following movements: Row, Bike, Double Unders, Sit-Ups or Kettlebell Swings

CrossFit Group Class Programming Template

This Satanic Celine Dion shirt Jenn is rocking is the real winner of this year’s Open

Do your legs feel like $#!T?

If you performed 21.3&4 Friday or yesterday, you’re probably moving pretty slowly by now and could use a little TLC. Check out Virtual Active Recovery with Coach Fox TODAY at 10am!! Time well spent!!!

New Cycle Starts Tomorrow

The following cycle will last for 6 weeks weeks and take on a new rotating format. The Lower body bias will remain consistent on M-T-W and F-Sa-Sun while the upper body bias on each day will rotate over the three weeks. After three weeks the template will reset at the week 1 biases and start over. For example tomorrow, there will be a Squat and Overhead Press bias in the programming then on Tuesday there will be a Hinge and Horizontal Push (bench press/push-ups etc) focus. While other movement planes will appear on these days, the intent is for the majority of load/volume to be on the focus movement planes for the day. Thursdays will have a more varied programming to round out the week and include some regular skill work.

Monday
Squat
Wk1:Overhead Press
Wk2: Horizontal Push
Wk3: Pull

Tuesday
Hinge (Clean or Deadlift)
Wk1: Horizontal Push
Wk2: Pull
Wk3: Overhead Press

Wednesday
Single Leg
Wk1: Pull
Wk2: Overhead Press
Wk3: Horizontal Push

Thursday
Varied
Skill Day (Kettlebell Snatch/Kipping/gymnastics)

Friday
Squat
Wk1:Overhead Press
Wk2: Horizontal Push
Wk3: Pull

Saturday
Hinge (Clean or Deadlift)
Wk1: Horizontal Push
Wk2: Pull
Wk3: Overhead Press

Sunday
Single Leg
Wk1: Pull
Wk2: Overhead Press
Wk3: Horizontal Push