CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Morning Mindfulness: 8am
Today’s Programming
STRENGTH
Sumo Deadlift
3-3-3-3-3
Notes:
Work up to a challenging triple on the sumo Deadlift
METCON
Alternating Rep Rounds of:
Row Calories
20-18-16-14-12-10-8-6-4-2
Bench Press
10-9-8-7-6-5-4-3-2-1
Notes:
If realistic for you, consider using 1x BW for the Bench Press. Otherwise, both weights should be medium/heavy such that you break up the 10 sets into two sets. You should never come close to failure on any set of Bench Press in this workout.
CrossFit Group Class Programming Template
CFSBK @ Home
Warm Up
2 – 3 Rounds:
12 Alt Bird Dogs
6 Scap Push Ups
6 Inchworms
Strength
A1. Split Stance Contralateral Dumbbell RDL
4 x 8 – 10 Reps Each
A2. Push Ups
4 x 8 – 10 Reps @ 30×0
A3. Single Arm Overhead Wall Sit Hold
4 x :30 Each
Conditioning
3 Rounds (:40 Work/:20 Rest:) of:
1. Jumping Jacks
2. Russian Twists
3. Reverse Plank Shoulder Taps
4. American Kettlebell Swings
Notes:
Reverse Plank Shoulder Taps – Drive your heels into the ground, raise the hips and shift the hips from side to side to create momentum if holding the position is difficult. If you need to scale, bend the knees or hold a reverse plank bridge for 20 – 30 seconds.
Flexibility, I haz it! Ally L, a former dancer casually stretching before class.