Tuesday 7.13.21

Today’s Programming

STRENGTH

Deadlift
3-3-3

Notes
Today’s Deadlifts should all be pulled from a dead start, no touch-and-go reps.

METCON

For Time:

5 Push-Ups
10 Kettlebell Swings
20 Double Unders

10 Push-Ups
20 Kettlebell Swings
40 Double Unders

15 Push-Ups
30 Kettlebell Swings
60 Double Unders

20 Push-Ups
40 kettlebell Swings
80 Double Unders

15 Push-Ups
30 Kettlebell Swings
60 Double Unders

10 Push-Ups
20 Kettlebell Swings
40 Double Unders

5 Push-Ups
10 Kettlebell Swings
20 Double Unders

Notes
Total volume:
80 Push-Ups
160 Kettlebell Swings
320 Double Unders

KB: Use a medium/Light Kettlebell that will allow you to hit big sets of up to 20 reps on most of these rounds.
Push-Up: elevated or Knee Push-ups
JR: 1/2 Volume DUs / full volume alt 2 / 2x Volume SU

CrossFit Group Class Programming Template

CFSBK @ Home

Virtual Class Zoom Room (Password: alchemy)
Alchemy @ Home: 7am
Morning Mindfulness: 8am

Warm – Up

2-3 Rounds:
5e Single Leg Bodyweight RDLs
2x5e Lateral Bear Crawl
5e Supine Active Hamstring Stretch
10 Scapular Wall Slides

Strength

A1. Sumo Stance Goblet Good Mornings
4 x 8-10 Reps

A2. Turkish Get Up Presses from Bridge
4 x 8-10 Reps Each

A3. Tall Plank Knee to Opposite Elbow
4 x 8-10 Reps Each

METCON

In 10:00

2 Single Arm Cleans, Right
2 Single Arm Cleans, Left
2 Burpees

4 Single Arm Cleans, Right
4 Single Arm Cleans, Left
4 Burpees

6 Single Arm Cleans, Right
6 Single Arm Cleans, Left
6 Burpees
… continue adding 2 reps per round until time is up.

Coach Whit is Levitating

Coach Whitney Launching a New Class

I (Coach Whit) am looking to launch a new class on Saturdays and would love your feedback. Working title: “Mindful Mobility“

This class will utilize a combination of active range of motion techniques (functional range conditioning, kinstretch, “CARs,” etc.), breathwork, mindfulness, as well as some traditional yoga postures. There won’t regularly be a vinyasa flow, but there will be lots of playful movement!

Please fill out this google form which should take 1-5 minutes of your time. If you are not interested in taking the class in person, you can simply skip those questions. I still very much value your feedback about your experience so far.

Thank you so much!

The Russian Kettlebell Swing with Jeff Martone