CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Teens/Preteens: 4:30pm
Today’s Programming
STRENGTH
A1: Front Squat
3×3
B1: Bench Press
3×8-10
Notes:
Take 30-35 minutes to work through both exercises. Start with the Front Squats then move directly into the Bench Press.
METCON
Tabata Mash-Up
A: Burpees
B: Air Squats
Notes:
Perform 16 total rounds (8 each) of :20 on :10 off alternating between Burpees and Air Squats. *
CrossFit Group Class Programming Template
CFSBK @ Home
Warm Up
2 – 3 Rounds of:
10 Alt Scorpion Stretches
5 Push Ups
10 Alt Cossack Squats
Strength
A1. Goblet Squat @2221
4 x 8 – 12 Reps
A2. Single Arm Glute Bridge DB Bench Press
4 x 8 – 12 Reps Each
A3. Rotational Swings
4 x 14 – 20 Alt Reps
METCON
Tabata Mash-Up
A: Burpees
B: Air Squats
Notes:
Perform 16 total rounds (8 each) of :20 on :10 off alternating between Burpees and Air Squats.
It’s so hard to get more than one person in a photo these days! Here we finally got 4!! Behold the CFSBK armada with Neil, Kris, Morgan and Baron
Programming this week
This week’s movement template will look like this:
Monday: Squat / Horizontal Push
Tuesday: Hinge / Pulling
Wednesday: Single Leg / Overhead Push
Thursday: Skill (Kipping Toes 2 Bars) optional KB Snatches in workout.
Friday: Squat / Horizontal Push
Saturday: Hinge / Pulling
Sunday: Single Leg / Overhead Push