Perform 5 sets of 5 reps at the same weight. For today’s weights, use the same or slightly higher than last week.
A: 1:00 Air Bike Calories
B: 1:00 DB Bench Press
C: 1:00 Medball Step-Ups
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
6ea Quadruped Thoracic Rotations
12 Alt Cossack Squats
6 Inchworms w/Shoulder Taps
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
6 HSPU (or 6ea Single Arm Presses)
Eric setting up to take the 100lb sandbag for a walk last Sunday
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.
CrossFit Group: 9a, 10a, 11a
Open Gym: 9-12 (come anytime!)
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