CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am
Teens/Preteens: 4:30pm
Today’s Programming
STRENGTH
E3MOM
Pause Back Squat
65%x5x5
Notes:
Perform one set every 3 minutes for 5 sets. Base your % off your recent heavy singles from the prior cycle. If you don’t have a heavy single choose a submax weight that will challenge your positions in the hole.
METCON
5 Rounds for time of:
400m Run
12 Push Presses
12 Kipping Pull-Ups
Notes:
Choose a Push Press weight that you can perform in 1-2 sets per round. This workout is intended to be performed with a barbell but you can sub Dumbbells if you prefer.
Pull-Ups: 12 Kipping / 8 Kipping / 6 Strict / 12 Ring Rows
CrossFit Group Class Programming Template
CFSBK @ Home
Warm Up
2 – 3 Rounds of:
5ea Fire Hydrant Hip Circles
10ea DB External Rotations
5 Gate Swings
Strength
A1. Goblet Squat @22×1
4 x 8 – 10 Reps Each
A2. Single Arm Push Press @40×1
4 x 8 – 12 Reps Each
A3. Hollow Rocks
4 x 15 – 20 Reps
METCON
EMOM x 15
1. 5 – 8ea Single Arm DB Thrusters
2. 5 – 8 Burpees
3. 10 – 16 Sit Ups
Happy 65th birthday to CFSBK’s longest standing member, Kevin! Kevin has been training with coach David since their Equinox days, before CFSBK existed!
I would just like everyone to know that if I die today, it’s because of that WOD.
Happy Birthday, Kevin! I can only hope to make 65 look half as good as you 🙂
Omg Kevin!! Happy birthday to one of my faves!!! Agreed with Fox here!!
This metcon is called Dirty Stonewall