CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Morning Mindfulness: 8am
Clean and Split Jerk
Work up to a heavy but techincally sound clean and jerk. If you feel comfortable with the movement, try to use a split jerk variation. Cleans may be full or power.
12 Strict DB Presses
30 Double Unders
DL: As heavy as you can do with perfect form for every rep while keeping the rounds of 6 unbroken (+/275/225/185/155/135/-)
DBP: Aim for a difficulty on this movement as if we programmed push-ups for the same volume. Use a medium/light weight that will allow you to each round in 1-2 sets. Maintain good midline control, arm symmetry and a controlled tempo. In a pinch if you need to use a little push press on the last rep or 2 as you fatigue that’s okay but try to keep it strict as you can.
JR: Double Unders should take :25-:45 per round. Sub 30 Alt 2 or :40 max singles.
CrossFit Group Class Programming Template
CFSBK @ Home
2 – 3 Rounds:
12 Alt Piked Toe Taps
12 Quadruped Shoulder Taps
6ea Sprinter Skip
A1. DB Stiff – Leg Single – Leg Deadlift
4 x 8 – 10 Reps Each
A2. Single Arm DB Press
4 x 8 – 12 Reps Each
A3. Goblet Carry
4 x 1:00
EMOM x 12
1. :40 Low Box Runners or Jump Rope Skill
2. 8 – 10 Single Arm DB Hang Clean & Split Jerk (Right)
3. 8 – 10 Single Arm DB Hang Clean & Split Jerk (Left)
4. 20 Russian Twists
Dennis charging hard during yesterday’s Metcon
Starting Strength with Coach Jeremy
The Starting Strength program is an opportunity to spend 8 weeks honing your technique and increasing your capacity at the most fundamental strength movements: Back Squat, Overhead Press, Bench Press and Deadlift. This small group format of 90 minute sessions offers one-on-one guidance, great camaraderie, and a simple roster of movements allowing you time to correct errors and challenge your limits.
Whether you are brand-new to lifting, someone with experience who has struggled to surpass a plateau, or just looking to try something different, by taking the time to focus exclusively on the lifts that support almost ever other activity you do inside (and outside) the gym, you will gain confidence and enhance your performance.
Monday May 10th – Friday July 2nd
This cycle meets at 11AM Monday and Wednesday and Friday
Monday May 10th – Friday July 3rd (7 slots)
This cycle meets at 7:30PM Monday and Wednesday and Friday
Shantay, You Pay: Inside the Heavy Financial Burden of Going On ‘Drag Race’ – Vice