Friday 7.23.21

Today’s Programming

STRENGTH

Front Squat
3×1 Across

Notes:
Perform 3 sets of 1 rep1 at the same weight. Attempt to go heavier than last week’s 5x3s. Next week we’ll hit 5 sets of 1 at the same or slightly heavier

METCON

5 Rounds for time of:
16 Cal Air Bike
14 DB Bench Press
12 FFE WTD Reverse Lunges

Notes:
Bench Press should be unbroken for most sets and challenging
For the Lunges, use a 4″ Elevation and 1 or 2 of the Dumbbells you used on the bench press.

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 Low Lunge Forearm to Instep + Hip Lift
5e 90/90 + Twist
5e Bird Dogs
5 Pause Squats :03 at Bottom

Strength

A1. Offset Push Ups
4 x 5-10 Reps Each

A2. Tall Plank Knee to Opposite Elbow
4 x 8-10 Reps Each

A3. Jumping Split Squats
4 x 12-16 Alternating Reps

Conditioning

15:00 AMRAP
10e Push Presses
15 Goblet Squats
20 Mountain Climbers

Steven Belcher hopping through box jumps.

11am Group Class being Dropped

Due to low attendance effective next week we are going to be dropping our 11am CrossFit Group Classes M-F. Depending on how numbers look we will reconsider bringing it back in September.

Does CrossFit Have a Future? – The New Yorker