CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Teens/Preteens: 4:30pm
Today’s Programming
STRENGTH
A: Back Squat
3-3-3
B: Bench Press
8-8-8
Notes:
Take 30-35 minutes to work up to a heavy triple on the back squat. If you were here Friday try to beat your pause triple numbers. After the Squats are compete transition to the Bench Press and work up to a heavy 8 leaving 2 reps in reserve.
METCON
AMRAP 9:00
3-6-9-12-15…
Wall Ball
Burpee
Notes:
in 9:00 work up the ladder of Wall Ball shots and Burpees until time expires. Don’t Die.
CrossFit Group Class Programming Template
CFSBK @ Home
Warm Up
2 – 3 Rounds:
6 Squat to Inchworm
12 Alt Lateral Lunges
6 Push Ups
Strength
A1. Waiter Squat
4 x 8 – 10 Reps Each
A2. Single Arm Floor Press
4 x 8 – 10 Reps Each
A3. Supine Toes to KB
4 x 12 – 15 Reps
*A3 Scaling Option: Supine Leg Raises
Conditioning
AMRAP 10:00
2-4-6-8-10…
Single Arm DB Thrusters
Burpees
*Perform the DB Thrusters as Total Reps. 1ea, 2ea, 3ea, etc
Vivianne taking the 45 for a walk during yesterday’s metcon.