Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 10am
Today’s Programming
STRENGTH
Level 2
5×5 @55%
Level 1
3×5 Across
Notes:
If you’re performing murph this Monday, consider reducing your work set volume to 3 sets for Level 3 and 1-2 sets for level 1.
L2: These are speed squats intended to be performed at a 3-1-X-2 tempo. Rest 60-90 seconds between sets.
L1: 3 sets of 5 reps. These should feel like you’ve got 1-2 reps left in reserve. Next week we start 3x3s
METCON
OPTION 1 (Not doing Murph)
20:00 AMRAP
Run 400m
20 Wall Ball Shots
1:00 Plank
OPTION 2 (Doing Murph)
20:00 for Quality
Row/Bike 15 Cals
15 Hollow Rocks
15 Supine Leg Raises
15e Seated DB External Rotation
Notes:
If you’re doing Murph this Monday, use today more as recovery day. Move at a modest aerobic pace through the circuit. If you’re not doing Murph, perform option 1. For the planks, you must accumulate 1:00, so if you take a break, pause your count and resume when able.
CrossFit Group Class Programming Template
CFSBK @ Home
6 – 8ea Windmills
6 – 8 Candlestick Rolls
20 Alt Heiden Jumps
6 – 8 Plank Walkouts
Strength
A1: DB Reverse Curls
3 x 10 – 15 Reps
A2: DB Seated Overhead Tricep Extension
3 x 10 -15 Reps Each
A3. Side Plank Powell Raise
3 x 10- 15 Reps Each
Notes:
Reverse Curls: These can be performed as single arm for 10 – 15 Reps Each, or by holding a DB/KB with two hands for total reps.
That look when you and your gym partner murder the workout.
Linda and Lucas (rocking a CFSBK onsie)
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