Today’s Programming
SKILL: Kettlebell swings
Points to cover
– How to properly start and stop each set of swings
– Hinging versus squatting
– What the top should look like, what the bottom should look like
– Breathing strategies
METCON
5 Rounds for time:
Run 400m
30 Kettlebell Swings
20 Burpees
10 Wall Ball Shots
Notes
This will be a long slog of a workout. Keep a steady aerobic pace throughout.
CrossFit Group Class Programming Template
Alchemy @ Home
Virtual Class Zoom Room (Password: alchemy)
Alchemy @ Home: 7am
Alchemy @ Home: 7am
Warm Up
15:00 Easy Pace
10 Alternating Beast to Sit Through
10e Single Arm Gunslinger Cleans
10 Alternating Lateral Squats
10e Lateral KB Swings
:30 Prone Hollow Body Plank
Conditioning
5 Rounds
:30 Burpees
:30 Hang Snatches, Left
1:00 Rest
:30 Alternating Jumping Split Squats
:30 Hang Snatches, Right
1:00 Rest
Another successful Queer Trans Strength NYC lifting club meeting at CFSBK
Upcoming Events at CFSBK
- There is still room in our upcoming AntiGravity Strength cycle!
- Coach Brett is putting on another Knee Strength, Stability and Range of Motion Seminar on 8/29
- We have a Wim Hof Method Seminar on 9/12