CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
1 Back Squat
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.
5 Kipping Pull-Ups
15 Air Squats
At the 0, 5, 10 and 15 minute marks run 400m.
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
2 – 3 Rounds of:
10 Alt Squat Thoracic Rotations
10 Scap Push Ups
10 Alt Transverse Jump Squats
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
20 Mountain Climbers
15 Air Squats
10 Sit Ups
Count one foot for reps on the Mountain Climbers.
Amanda with some beautiful high bar squats.
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Robert Underwood says
315# on the backsquat followed by some sitting and running stuff.
A gal can still squat 225, phew!
Rob Underwood says