SKILL: Kipping Pull-Up
A: 3×5 Kip Swings
B: 5×1 3 Kip swings + 1 Kipping Pull-Up
C: Cycled Kipping Pull-Ups
Advanced: Bar Muscle-Up Practice
6 Kipping Pull-Ups
10 Double Kettlebell Deadlifts
30 Double Unders
KPU: (+) 3 Bar Muscle-Ups / 6 Kipping / 3-6 Strict or banded / 9 Ring Rows
KBDL: Take each rep from a dead start, similar to the cadence in the video.
DU: 30 DU / 15 DU / 30 Alt 2 / 60 SU
CrossFit Group Class Programming Template
Alchemy @ Home
Virtual Class Zoom Room (Password: alchemy)
Alchemy @Home: 10am
Coach Led Dynamic Warm up
10:00 Handstand Practice
A) Pike Holds
B) Wall Walks
C) Kick Ups
D) Free Balancing (from wall walk or kick up)
Rest as needed between inversions and keep your wrists fresh. Focus on balance over active and shoulders, keeping connected from the ground through your core, all the way to your highest point.
EMOM x 25:00
1) 8-12 Alternating Jumping Split Squats
2) 12-16 KB Swings
3) 8-12 Burpees
4) 12-16 Single Leg V-Ups
5) 20-24 Low Box Runners
Wim Hof Method Seminar @ CFSBK Sept 12th
Put yourself in the expert hands of a certified WHM Instructor to learn the 3 pillars of the Wim Hof Method: Breathing Technique, Cold Exposure & Commitment. Find out how you can utilize oxygen and cold exposure to optimize body & mind, and learn about the underlying physiology.
These workshops are limited to 25 participants, and Instructors often choose to keep them much smaller. The intimate quality allows for ample personal attention, and feedback tailored to your specific situation. Whether you are looking to improve mental or physical performance, relieve symptoms related to an illness, or are just curious to find out what the Wim Hof Method is all about— a WHM workshop offers something for everyone.
The program generally kicks off with an introduction to the Wim Hof Method, and always includes a breathing session and an (optional) ice bath. At the end there is ample room for reflection, and the Instructor is there to answer questions throughout the workshop.
Instructors have their own specializations, and there is some variation across the individual workshops. A detailed overview of the day is sent out upon registration.
If you have no prior experience with cold exposure, we recommend you finish your showers cold in the days leading up to the workshop. This may be overwhelming at first, but just try to relax, focus on your breath, and bring it into a controlled, steady rhythm.
Who is this workshop for?
This workshop is suitable for everyone, but does require a basic level of health. Out of precaution, we advise against participation during pregnancy, or if you are epileptic. People with cardiovascular issues, or any other serious health conditions should always consult a medical professional before starting the Wim Hof Method.