Clean and Jerk
Work up to a 1RM Clean and Jerk for the day. While we’ve been focusing on the split jerk, use the jerk variation you’re most comfortable with. Only go as heavy as you can keep proper form with. Cleans may be power or full. Note that we have heavy triple back squats tomorrow.
A1: Shoulder Press
A2: Strict Hanging Leg Raises or Toes to Bars
B1: 100 Russian Twists & 100 Sit-Ups
A1: Shoulder presses are taken off the floor. For the HLR/T2B challenge yourself to do an unbroken set, but get at least 8 reps per set if you have to break it up before that. While there is no kipping today, the smaller your ROM on these, the slower the movement should be.
B2: Break these up as desired until you complete 100 each. I rep for the Russian Twist = 1 touch on each side. You can use your medball or another object to anchor your feet on the sit-ups if you’d like.
CrossFit Group Class Programming Template (WK6/6)
Eric putting in the work
THE 2022 DOGS OF CFSBK CALENDAR IS AVAILABLE FOR PREORDER!
Another year, another Dogs of CFSBK Calendar benefitting PupStarz Rescue. Every year we put out a calendar highlighting some gym doggos to raise funds for our favorite local dog rescue.
Calendars are $35 and all profits will go directly to Pupstarz. Additional donations are greatly appreciated- and can be added in multiples of $10.
Preorder your calendar here or at the front desk by no later than 12/17!
PupStarz Rescue is an animal welfare group committed to the rescue and rehabilitation of dogs and cats in public shelters at high risk of euthanasia, as well as those in danger of abuse. We are committed to rescuing as many animals as possible, saving over 3,100 dogs and cats since 2015. Longtime CFSBKer Robyn O is the founder of this organization as well!
PupStarz Rescue is a foster-based rescue, relying on fosters to open their homes and lives to our Animals. All animals in our care receive proper medical care, including alteration, vaccinations, and microchipping. We are committed to the welfare of our “Starz” beyond the adoption process. We maintain open communication with our adopters to ensure a smooth transition, and offer additional support such as positive training techniques. Founded in 2015, PupStarz Rescue is a non-profit, 501(c)3, no-kill, volunteer run animal rescue organization.
Over half of young adults are obese or overweight, study says WaPo