CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Morning Mindfulness: 8am
Today’s Programming
STRENGTH
EMOM 15:00
1 Power Cleans
Notes:
Start the EMOM at a medium weight and gradually work up in weight. If you’re not going that heavy, you could also perform doubles on some or all of your sets.
CONDITIONING
For Time:
Run 400m
24 Kipping Pull-Ups
12 Hang Power Cleans
Run 270m
12 Kipping Pull-Ups
6 Hang Power Cleans
Run 130m
6 Kipping Pull-Ups
3 Hang Power Cleans
Notes:
Row Sub: 500m/350m/250m
Kipping Pull-Ups: (42 Reps) Reduced Volume: 15-10-5
Jumping Pull-Ups: Full Volume (recommended)
Strict/Banded 15-10-5 reps
Hang Power Cleans (21 Reps)
CrossFit Group Class Programming Template
CFSBK @ Home
Warm Up
2 – 3 Rounds:
12 Alt Scorpion Stretches
12 Alt Piked Toe Taps
12 Alt Single Arm KB/DB Swings
Strength
A1. Windmills
4 x 8 – 10 Reps Each
A2. Single Arm Bent Over Row to External Rotation
4 x 8 – 10 Reps Each
A3. Side Plank
4 x :30 Each
Conditioning
3 Rounds (:40 Work/:20 Rest:) of:
1. High Knee Run
2. (:20ea) Single Arm Renegade Rows
3. (:20ea) Single Arm DB Power Cleans
4. Sprawl Frog Kicks
Notes:
If the Sprawl Frog Kicks are a challenge, you can perform No Push Up Burpees, or remove the plank element and perform butt kickers from the hands
Congrats to Cauvery on her first strict chin-ups ever!!
NYC restaurants that have permanently closed during the coronavirus pandemic. – The Infatuation
These sure don’t look like Cauvery’s “first” chin ups… The shoulders down, the head and neck neutral, the full (!!!) ROM… what a thing of beauty!
I was there.
It happened.
She actually did it once and then David made her do it again for the camera.
The People’s Champion has spoken.
Lol
The full story is that she did a half kip half strict pull-up the day before during kipping practice in class. She said it was the first time she had gotten over the bar without assistance. I videoed it and then after watching it again later that night said that’s bullshit she’s got strict chins and doesn’t know it yet so before class I pulled her aside and told her to try a few cold and this is what happened.
Congratulations Cauvery! So rad. Wishing you many more reps.
Oh my gosh so much encouragement – Thank you all!!! I told David this was 3 years in the making – feels great to have achieved this milestone. And David thanks for pushing me!