CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Teens/Preteens: 4:30pm
Today’s Programming
STRENGTH
E2MOM 16:00
1 Back Squat
Notes
Every 2:00 for 16:00 (8 sets) perform a heavy single back squat. Work up to a challenging and technically sound submax weight today.
METCON
AMRAP 20:00
5 Kipping Pull-Ups
10 Sit-Ups
15 Air Squats
At the 0, 5, 10 and 15 minute marks run 400m.
Notes
In this workout you’ll alternate between runs and the AMRAP. The runs should take you around 2:00 to complete. If you need to decease the run length modify to 270m run or a 2:00 effort on the bike/rower. Do your best to keep your split times on the runs as consistent as possible, but expect them to slow down as the workout progresses. Pick up where you left off on the triplet when you get back from the runs.
Kipping Pull-Ups: 3-5 strict, 5 banded, 5 Ring Rows or Jumping Pull-Ups.
CrossFit Group Class Programming Template
CFSBK @ Home
Warm Up
2 – 3 Rounds of:
10 Alt Squat Thoracic Rotations
10 Scap Push Ups
10 Alt Transverse Jump Squats
Strength
A1. Goblet Squat @2221
4 x 8 – 12 Reps
A2. Single Arm DB Torso Rows
4 x 8 – 12 Reps Each
A3. Plank Scorpions
4 x 14 – 20 Alt Reps
METCON
AMRAP 12:00
20 Mountain Climbers
15 Air Squats
10 Sit Ups
Notes:
Count one foot for reps on the Mountain Climbers.
Amanda with some beautiful high bar squats.
Female CrossFit Athletes Expose the Dark Underbelly of Instagram: “It’s Just What You Have to Deal With Now” – Morning Chalk Up
315# on the backsquat followed by some sitting and running stuff.
nice!
A gal can still squat 225, phew!
Well done