CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am
Teens/Preteens: 4:30pm
Today’s Programming
STRENGTH
Power Clean
1-1-1-1-1
Notes:
Work up to a heavy single power clean for the day. Prioritize positions over load but get after it today!
PARTNER METCON
3 Round each of:
10 Unbroken Bench Presses
Row 500m
Notes:
Partner A perform will perform a heavy 10 on the bench press spotted by Partner B. After their set of 10 they should proceed to the 500m row. When they’re done, they can return to spot partner A.
CrossFit Group Class Programming Template
CFSBK @ Home
Warm Up
2 – 3 Rounds of:
12 Alt Scorpion Stretches
:15 Bottom of a Push Up Hold
12 Pike Toe Taps
Strength
A1. Hollow Body Single Arm DB Bench Press
4 x 8 – 12 Reps Each
A2. Couch Dips
4 x 8 – 12 Reps Each
A3. Side Plank Wall Slides
4 x 8 – 10 Reps Each
Conditioning
AMRAP 10:00
6ea Single Arm DB Hang Squat Clean
36 Mountain Climbers
Notes:
Count one foot for Reps on the Mountain Climbers
Coaches Whit and Katie dramatically working out in 608
Less Than 1% Of Independent Venues Have Gotten “Save Our Stages” Pandemic Relief Funds – Gothamist