Virtual Class Zoom Room (Password: CFSBK)
Virtual Yoga: 7am
Pilates Happy Hour: 6:00pm
Today’s Programming
STRENGTH
Option A: Back Squat 3-3-3
Option B Bench Press 8-8-8
Option C: Chin-Ups 5×5
Option D: Shoulder Press 8-8-8
Option E: Deadlift 3-3-3
Notes:
For today’s strength segment, choose an exercise that corresponds to what you have not performed in the prior few days or what you’re least sore from. You can also add a second, non barbell movement as a superset. For example, you might perform Bench Press, but add in some DB Rows or you might do Deadlifts and Chin-Ups. Tomorrow we’ve got Squats and DB Bench Press
SKILL
Kettlebell Snatch
METCON
Every 3:00 for 15:00
20 Calorie Row
20 total Kettlebell Snatches
Notes:
Each work interval should take you 1:30-2:00 or so. Adjust the volume on the calorie row to be done in about :50-1:20. For the snatches, perform 10 each arm per round, switching each 5 or at 10 reps.
CrossFit Group Class Programming Template
Anthony working his upper back and rotator cuff with these face pulls during a class cash out earlier in the week