Today’s Programming
STRENGTH
Front Squat
5×5 Across
Notes:
Perform 5 sets of 5 reps at the same weight. For today’s weights, use the same or slightly higher than last week.
METCON
EMOM 16:00
A: 1:00 Air Bike Calories
B: 1:00 DB Bench Press
C: 1:00 Medball Step-Ups
D: Rest
Notes:
Take the bike interval at about an 70-80% effort
For the Bench Press, aim for 20-30 reps. The full minute does not need to be unbroken. Later rounds may drop below 20.
On the step-ups, carry a medball anyhow and alternate legs. Aim for 16-20+ reps total.
CrossFit Group Class Programming Template
CFSBK @ Home
Virtual Class Zoom Room (Password: alchemy)
Alchemy @Home: 7am
Morning Mindfulness: 8am
Warm Up
2-3 Rounds:
6ea Quadruped Thoracic Rotations
12 Alt Cossack Squats
6 Inchworms w/Shoulder Taps
Strength
A1. Single Arm DB Sots Press (or Z Press)
4 x 6 – 8 Reps Each
A2. Plank Row
4 x 8 – 10 Reps Each
A3. Side Plank Raises
4 x 8 – 10 Alt Reps
Conditioning
15:00 AMRAP
6 HSPU (or 6ea Single Arm Presses)
12 V-Ups
21 Squats
Eric setting up to take the 100lb sandbag for a walk last Sunday
Schedule Changes
Hey ya’ll, we’re running an abbreviated schedule for the weekend and Monday! Everything is reflected in the Zen Planner membership app as well.
Saturday
Normal Schedule
Sunday
CrossFit Group: 9a, 10a, 11a
Open Gym: 9-12 (come anytime!)
Monday
CrossFit Group: 6a, 7a, 8a, 10a
Short Circuit: 9a
Open Gym: 6a, 7:30a, 9a
*No Evening Classes
Earth’s New Gilded Era – The Atlantic