Sunday 6.20.21 Father’s Day

CFSBK Zoom Room (Password: CFSBK)
Active Recovery: 10am

Today’s Programming

STRENGTH

A: Back Squat 1-1-1-1-1 or 3-3-3-3-3

B: Deadlifts 1-1-1-1-1

C: Shoulder Press 1-1-1-1-1

D: 4-5x 3-5 Chin-Ups + 10-15 DB Bench Press
Notes
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

METCON

AMRAP 12:00
8 DB Power Snatches (L)
4 Burpee Box Jumps
8 DB Power Snatches (R)
4 Burpee Box Jumps

CrossFit Group Class Programming Template

Happy Father’s Day to all the CFSBK dads!! Pictures here is CFSBK Coaching alum McDowell Myers with Marcus and Vesper

New Programming Template

The following movement template will run from Monday, June 21 to Sunday, August 1st. This cycle we’ll see the return of the Barbell Snatch on Wednesdays and continuation of the “flex day”/”choose your own adventure”/”a la carte” strength work on Thursdays and Sundays where you can round out your weekly programming based on the days you’ve come. Both of those days will also include “NFT” (Not for Time) assistance work which does not mean easy. It simply means there will be a focus on quality, effort and load without an emphasis on time to completion of a particular task.

Monday

Pause Back Squat
Wk1: Pause 60%x5x5 E3MOM
Wk2: Pause 65%x5x5 E3MOM
Wk3: Pause 70%x5x5 E3MOM
Wk4: Pause 75%x3x5 E3MOM
Wk5: Pause 80%x3x5 E3MOM
Wk6: Pause 1-1-1

Pulling
Kipping Pull-Up/Strict Pull-Ups

Tuesday

HORIZONTAL PUSH & DEADLIFT
Wk1: BP 10-10-10 / DL Metcon/Assist
Wk2: DL 5-5-5 / HP Metcon/Assist
Wk3: BP 8-8-8 / DL Metcon/Assist
Wk4: DL 3-3-3 / HP Metcon/Assist
Wk5: BP 5-5-5 / DL Metcon/Assist
Wk6: DL 1-1-1 / BP Metcon/Assist

The Focus lift will alternate weekly between deadlifts and bench presses with athletes working up to a top set on the given rep scheme. The secondary movement will be worked into the metcon or assistance work. For example a day with “HP Metcon/assistance” may have bench press, DB bench, or Push-Ups while a day with “DL Metcon/assistance” may have deadlifts, power cleans, Kettlebell Swings, DB Deadlifts etc.

Wednesday

SNATCH
Wk1: High Hang Power Snatch x2 + OHS
Wk2: High Hang PS + Mid Hang PS + OHS
Wk3: Mid Hang Snatch (full)
Wk4: Pause Power Snatch + OHS
Wk5: EMOM 15: 1 Snatch
Wk6: Snatch 1-1-1-1-1

Thursday

A la Carte
Make-up Strength day

Pulling
Strength Bias Vertical or Horizontal Pulling worked into NFT

NFT Assistance Work
Carries
Bodybuilding
Gymnastics
Sub-maximal Aerobic conditioning

Friday

Front Squats
Wk1: 3×5
Wk2: 5×5
Wk3: 3×3
Wk4: 5×3
Wk5: 3×1
Wk6: 5×1
(sets x reps)

Front squat sessions are done with sets across and submax. Leave 1-3 reps in reserve on all sets. Each rep scheme gets two exposures with the second one being higher volume than the first. Athletes may perform the same weight as the prior week with the additional sets, or if they’re up for it make a slight jump in weight.

Saturday

Longer/Partner Metcons
Power Clean + Overhead strength bias

Clean and Jerks, HSPU etc.

Sunday