CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Morning Mindfulness: 8am
Today’s Programming
STRENGTH
Romanian Deadlift
3×6-10
Notes:
Work up to three sets of 6-10 reps on the Romanian Deadlift. This exercise is essentially a pure expression of loaded hip hinging.
METCON
4 Rounds of:
Row 250m
5 Strict Pull-Ups
15 Kettlebell Swings
25 Sit-Ups
Rest 2:00
Notes:
Try to keep a high but sustainable intensity each round. Each movement should be unbroken, with the exception of the strict Pull-Ups which can be 2 sets if needed. Otherwise scale the voume back to 3 reps, use bands or self assisted pull-ups.
CrossFit Group Class Programming Template
CFSBK @ Home
Warm Up
2 – 3 Rounds:
6 YTWs
6ea Sprinter Skip
12 Quadruped Shoulder Taps
Strength
A1. DB Stiff – Leg Single – Leg Deadlift
4 x 8 – 10 Reps Each
A2. Single Arm DB Torso Rows
4 x 8 – 12 Reps Each
A3. Star Plank
4 x :30 Each
Conditioning
AMRAP 12:00
30 Seal Jacks
10 KB/DB Swings
15 Sit Ups
Gene loves fitness mixed with a hint of danger.
Stiff Legged Deadlift vs Romanian Deadlift Alan Thrall
I have no recollection of this.