Virtual Class Zoom Room (Password: CFSBK)
Virtual Yoga: 7am
A: Sumo Deadlift 5×3
B: Back Squat (Tuesdays options)
C: Bench Press 3×10-15
D: Shoulder Press 3×6-8
E: Chin-Ups 5×5
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’s lift is sumo deadlifts
Starting at zero and at every minute mark there on, perform 5 burpees
Compare to 10.27.20
This workout should take 8-12 minutes
Clusters: Go medium heavy on this. After the burpees, you should be able to perform about 3-4 clusters in the remaining time. (155/135/115/95/75)
Burpess: 5 Burpees / 5 Squat thrusts / 3 Burpees
Coach Patrick at the MACC
Next weekend I will be traveling to Knoxville, TN to judge the 2021 Mid-Atlantic CrossFit Challenge! I began volunteering for this Sanctional in 2019, when the MACC became a qualifying event for the CrossFit Games. I had such a blast in 2019 because there were so many divisions and athletes competing that you rarely saw me off the competition floor. The event was previously hosted in Washington DC, so during my free time I got to explore and check out the cherry blossoms, the White House, and museums/monuments along the Mall. Such an amazing experience all around!
In 2020, I had the unique opportunity to support the online judging teams for the MACC, WCC, and CrossFit HQ to make sure the top athletes were the ones moving on to the next stage of the competition season; it’s an honor and a privilege to be selected for these teams.
The spots to the MACC Main Event have been earned through the athlete’s open/quarterfinal placement. The most exciting part is the top 5 in the Male, Female and Team divisions will earn their ticket to the 2021 NOBULL CrossFit Games in July!
I’ll be sure to update you all on my journey on my instagram page @thepatfrank
Also check out Coach Carissa competing in the Elite team division at this event here