Tuesday 7.6.21

Today’s Programming

STRENGTH

A1: Bench Press
8-8-8

A2: Double Dumbbell Romanian Deadlift
10-10-10

Notes:
Work up to a heavy but techincally sound 8 rep set on the bench press. Try to go heavier than week one (6/22) Superset your bench press with a romanian deadlift.
Keep the RDL submax but challenging.

METCON

Triple Tabata Mash-Up

8 Rounds of:
:20 AMRAP Double Unders
:10 Rest
:20 AMRAP Push-Ups
:10 Rest
:20 AMRAP Kettlebell Swings
:10 Rest

Notes:
Go for max reps on each movement. Scale the Double Under version and push-up style so that you can get some reps in each round. If you start with strict push-ups and they “go away” modify to knee push-ups.

CrossFit Group Class Programming Template

CFSBK @ Home

Diana and Jenn having a grand old time during last week’s partner AMRAP

CFSBK Strength Cycle

The Starting Strength program is an opportunity to spend 8 weeks honing your technique and increasing your capacity at the most fundamental strength movements: Back Squat, Overhead Press, Bench Press and Deadlift. This small group format of 90 minute sessions offers one-on-one guidance, great camaraderie, and a simple roster of movements allowing you time to correct errors and challenge your limits.
Whether you are brand-new to lifting, someone with experience who has struggled to surpass a plateau, or just looking to try something different, by taking the time to focus exclusively on the lifts that support almost ever other activity you do inside (and outside) the gym, you will gain confidence and enhance your performance.

Evening Cycle
Monday July 12th – Friday September 4th (11 slots)
Monday’s and Wednesadys at 7:30pm
Fridays at 6:30pm
Register Here

Afternoon Cycle
Monday July 12th – Friday September 4th (11 slots)
This cycle meets at 11AM Monday and Wednesday and Friday
Register Here

Recovery Strategies: How to Know When to Take a Day Off (and When to Keep Going) – CrossFit