CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am & 12pm
Morning Mindfulness: 8am
Today’s Programming
STRENGTH
Pause Back Squat
5×3
Notes:
Perform 5 sets of 3 reps on the pause back squat. If you came last Friday for the 5s try to go a little heavier this week.
ASSISTANCE
A1: Dual DB Tempo Push Press
3×8-12
Tempo X↑-2-3↓-1 tempo
A2: Single Arm Kettlebell Farmer’s Carry
3x65m
A3: Weighted Sit-Ups
3×20-30
Notes:
If you came yesterday you can do :30-45e Side planks instead of sit-ups.
CrossFit Group Class Programming Template
CFSBK @ Home
Warm Up
2 – 3 Rounds:
6 Prone YTW
6ea Lunge w/ Wood Chop
12 Squat Jumps
Strength
A1. Paused Goblet Squat
4 x 8 – 10 Reps
A2. Single Arm DB Press
4 x 8 – 12 Reps Each @31X1
A3. Weighted Sit Ups
4 x 14 – 16 Reps Each
Conditioning
2 x Tabatas (8 Rounds of :20 Work/:10 Rest)
Tabata 1:
Semi Circle Mountain Climbers
Tabata 2:
Kettlebell Side Plank Hip Taps
Making that decision to pick up the barbell again. Every time you do it in a workout you know its going to be a struggle. You talk yourself through it, take that clearing breath and get back to work.