Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Today’s Programming
STRENGTH
A1: Front Foot Elevated Front Rack Reverse Lunge
3x8e
A2: Shoulder Press
3×8
Notes:
Use two barbells and take 20-25 minutes to work up to a heavy 8 for each movement.
For the Lunges, use around a 4″ elevation for the lunges if you can. Perform 8 reps on one leg, then take a short rest before performing the other. The barbell for the lunges is taken off the floor.
For the Shoulder Presses, perform these with a dynamic turn around at the bottom, pausing overhead. This barbell is taken out of the rack.
ASSISTANCE
3-4 Rounds for Quality
A1: 1:00 AMRAP Double Unders or 1:00 DU Practice
A2: Mixed Grip (OH & Suitcase) Carry
3x65m
A3: 6-8 Strict Toes to Bars or 15 Supine Leg Raises
Notes:
A1: If you have efficient Double Unders, go for a max set. Focus on staying relaxed and moving smoothly. If you don’t have double or they’re not efficient/consistent, work on the skill.
A2: Walk 65 meters with a heavier KB held at the hang and a DB or KB held overhead. When you get to 3rd ave or Homage Skate park, switch arms and return.
A3: Perform the exercise that feels harder and more appropriate for you.
CrossFit Group Class Programming Template
CFSBK @ Home
Warm Up
2 – 3 Rounds:
6ea Side Plank Rotations
6ea Reverse Lunge to Knee Lift
12 Gate Swings
Strength
A1. Single Arm Kettlebell Front Rack Front Foot Elevated Split Squat
4 x 8 – 10 Reps Each
A2. Tall Kneeling Single Arm Press
4 x 10 – 12 Reps Each
A3. Leaning Away Lateral Raise
4 x 10 – 12 Reps Each
Conditioning
3 x Tabata’s (8 Rounds of :20 Work/:10 Rest)
Tabata 1:
Low Box Runners (or Jump Rope)
Tabata 2:
V Ups
Tabata 3:
Goblet Jump Squats
CFSBK Breathwork and Mindfulness from Christian Fox on Vimeo.
Interested in developing a mindfulness and breathing practice? Coach fox has you covered with our bi weekly morning mindfulness class on zoom!
Ice for Sore Muscles? Think Again. – The New York Times