CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Teens/Preteens: 4:30pm
Today’s Programming
STRENGTH
Back Squat
3x8s
OR
Lower body Recovery
1:00-1:30 Light Row/Bike
10-15 Light Goblet Squats
2:00 Stretch/Foam Roll
Notes
If you did 21.3/4 this weekend and still feel like bambi on ice, consider using today’s strength segment to flush out some of that soreness with some low intensity monostructiral work. If not, work up to three sets of 8 on the back squat, sets may be progressive or across. Leave about 2 reps in reserve.
METCON
5 Rounds for time of:
12 SA DB Push Press L
24 Double Unders
12 SA DB Push Press R
24 Double Unders
Rest 1:00
Notes
DB Push Presses should be heavy but unbroken
JR: 24 DU / 12 DU / 24 Alt 2 / 48 SU
CrossFit Group Class Programming Template
CFSBK @ Home
Warm – Up
2 – 3 Rounds of:
6 Bootstraps
6 Good Mornings
12 Alt Plank T’s
Strength
A1. Kang Squat
4 x 8 – 12 Reps
A2. 3 Point DB Row
4 x 8 – 12 Reps Each
A3. Supine Leg Raises
4 x 12 – 14 Reps
METCON
5 Rounds for time of:
12 SA DB Push Press (Left)
24 Low Box Runners
12 SA DB Push Press (Right)
24 Low Box Runners
– Count one foot for Reps on the low box runners, or if you have a jump rope at home you can perform 24 Double Unders, 24 Aletrnating Foot Steps or 48 Single Unders
KMO (Katie M) originally started with CFSBK back in 2010 when we had just moved onto Degraw street. After a recent hiatus, its great to see KMO back in action in group classes!
Submit by 8pm tonight!
Today is the last official day for the 2021 CrossFit Open so make sure to submit your 21.3&4 scores by 8pm this evening! We’ll have the final results for our affiliate tomorrow and will tabulate the AM versus PM scores and post the results on Wednesday. This year’s open presented some unique challenges running the workouts within our capped classes and mostly limited to the group format but we want to shout out our awesome coaches who got everyone through the workouts over the past three weeks! We love the Open, but three weeks of not knowing what your week of programming is going to look like, fitting in two heats of a workout into 60 minutes and making sure everyone has the opportunity to get their workout it is not easy!
Below are the four scored events we had in this year’s open. What did you think of the programming this year? Which was your favorite and least favorite workout this year??
21.1
For time:
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders
Time cap: 15 min.
21.2
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
50-lb. dumbbell, 24-in. box
Time cap: 20 min.
21.3&4
For total time:
15 front squats
30 toes-to-bars
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 bar muscle-ups
15 thrusters
Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.
Complete the following complex for max load:
1 deadlift
1 clean
1 hang clean
1 jerk
Time cap: 7 min.
Welcome Back “Katie M” if that’s your real name. I look forward to being judged by you one day.
PS: your form looks pretty good.