Today’s Programming
STRENGTH
A1: Strict Chin-Ups
4×8-10
A2: 1/2 Kneeling Landmine Press
4×12-15e
Notes:
Work up to some challenging sets on each exercise, such that you only have about 0-2 reps in reserve on your final reps. If 8 bodyweight chin-ups does not line up with 0-2 reps in reserve, add external loading.
ASSISTANCE
A1: Supine DB Triceps Extensions
3×12-15
A2: Hollow Body Lat Pull Downs
3×15-20
METCON
Partner AMRAP
10:00 Air Bike Max Cals
Notes
Work with a partner and see how many calories you can accumulate on the air bike. Partners may switch however they desire.
CrossFit Group Class Programming Template
Alchemy @ Home
Virtual Class Zoom Room (Password: alchemy)
Alchemy @Home: 7am
Morning Mindfulness: 8am
Warm Up
¨
12 Alternating Beast to Knee to Elbow
6 Half Kneeling Hip Flexion Lift Offs
12 Alternating Hip Bridge w/OH Reach
6e Supine Active Hamstring Floss
Strength
A1: Tempo Push Presses @51X1
4 x 6-8 Reps Each
A2: Crush Grip Curls
4 x 10-12 Reps
A3: Goblet Split Stance RDL
4 x 6-8 Reps Each
Conditioning
EMOM x 12:00
1) 12 No Push Up Lateral Burpees
2) :40 Side Plank Left
3) 20 KB Swings
4) :40 Side Plank Right
AntiGravity Strength Returns on 8/23/21!
It’s time to get back to work on all things body weight! A new cycle Coach Ro‘s acclaimed Anti-Gravity Strength class starts Monday 8/23/21. This class always (and we mean always) sells out quickly, so get on it!
Each AG Strength class will be an hour long, focusing on the strength and skills needed to improve Pull-Ups, Handstand Push-Ups, dips, muscle ups, pistols, kipping handstand push ups, kipping pull ups, kipping dips, etc. This will include a variety of skill exercises, progressions, weighted and strict practice, and other techniques to teach, develop, and perfect your bodyweight/gymnastic skills. This fundamental strength work will carry over into other CrossFit gymnastics movements. The class meets 3 times per week for 8 weeks according to the schedule below.
SCHEDULE
8/23/2021-10/4/2021
Monday from 12:30pm – 1:30pm
Wednesday from 12:30pm – 1:30pm
Friday from 12:30pm – 1:30pm
COST AND ELIGIBILITY
The cost is $300 per month ($600 total plus NY sales tax). This cycle is open to all CFSBK members.
WHAT HAPPENS IN A CLASS?
The first class will begin with an assessment of each individual’s upper body push, pull, lower body and core strength. Once the assessment is completed, each AG Strength class will consist of skill work, strength development, and flexibility training based on your personal needs, goals, weaknesses, and strengths. If a member chooses to do a CrossFit group class on the same day, we recommend doing the skill and strength work from the AG Strength cycle first. Arturo can advise you on this on a case by case basis. Just ask!
Hey all! Slight ZP glitch on AGS- it’s not full so just email Front Desk if interested in signing up.