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CFSBK @ Home: 7am & 12pm
Morning Mindfulness: 8am
Today’s Programming
STRENGTH
A1: Pause Back Squat
3×5
B1: Pendlay Rows
3×8-10
Notes:
Take 25-30 Minutes to work through the two exercises above. Perform the squats first then transition to the Pendlay Rows.
Squats: Work up to a heavy 5 keeping about 2 reps in reserve. Focus on a rock solid bottom position and perform a 1-2 second pause in the hole.
For the Pendlay rows, perform no more than 3-4 total sets. Weight should be progressive
METCON
4 Intervals of:
1:00 Row/Bike Max Cals
10 Kipping Pull-Ups
Rest 3:00
Notes:
Pull-Ups: (+) 5 Bar Muscle-Ups / 10 Kipping / 6 Kipping / 5 Strict or banded / 10 Jumping / 10 Self Assisted
CrossFit Group Class Programming Template
CFSBK @ Home
Warm Up
2 – 3 Rounds:
6 Shoulder Wall W’s
12 Alternating Worlds Greatest Stretch
:20 Arrested Superman
Strength
A1: Goblet Squat @3131
4 x 8 – 10 Reps
A2: Single Arm DB Pendlay Rows
4 x 8 – 12 Reps Each
A3. Slide Plank Clamshells
4 x 10 – 12 Reps Each
Conditioning
6:00 AMRAP
6ea Single Arm Sumo Deadlift High Pull
6 Gate Swings
6 V Ups
Rest 2:00
6:00 AMRAP
6ea Single Arm Sumo Deadlift High Pull
6 Gate Swings
6 V Ups
Front desk superstar Grant W finished this week’s run/clean and jerk couplet in roughly 16:00!
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