Workout of the Day
EMOM 24:00
A. 40′ Handstand Walk (20′ out, 20′ back)
B. 4-8 Strict Knees to Elbows
C. 14/11/9 Calorie Bike
D. RestNotes:
Choose scaling options that allow you to practice excellent technique and consistency under some fatigue. The handstand walk and KTE are ideally done in under 45 seconds per round. The bike is intended as a HARD effort today, given that you have a full minute of rest following it.HSW Scaling:
A. 10-30′ Handstand walk
B. 2-4 Controlled Handstand Kick Ups in center of room
C. 40′ Slider Piked Bear Crawl
C. 40-60′ Piked Bear CrawlKnees to Elbows Scaling
A. 4-8 Strict Knees to Chest
B. 4 Hollow Hanging Lat Push Downs + 8 Tuck Ups
A. 40′ Handstand Walk (20′ out, 20′ back)
B. 4-8 Strict Knees to Elbows
C. 14/11/9 Calorie Bike
D. RestNotes:
Choose scaling options that allow you to practice excellent technique and consistency under some fatigue. The handstand walk and KTE are ideally done in under 45 seconds per round. The bike is intended as a HARD effort today, given that you have a full minute of rest following it.HSW Scaling:
A. 10-30′ Handstand walk
B. 2-4 Controlled Handstand Kick Ups in center of room
C. 40′ Slider Piked Bear Crawl
C. 40-60′ Piked Bear CrawlKnees to Elbows Scaling
A. 4-8 Strict Knees to Chest
B. 4 Hollow Hanging Lat Push Downs + 8 Tuck Ups
CrossFit Group Class Programming Template (WK3/8)
Several CFSBK legends in this barbell warm-up!
Happening today: NEW, OLD, & EXPECTING DADS MEETUP
Are you a new dad? Are you going to be a new dad? Were you once a new dad and have so much knowledge and insight to share with those new to the dad game?
Do we have the thing for you!
Tong and Coach Grant are starting a Dad’s group.
Join fellow CFSBKers to have a beer and build community around fatherhood! (Anyone is welcome–non-CFSBKers, non-Dads.)
When: 4-8pm on Friday, Jan 19th
Where: Three’s Brewing (333 Douglass)
LINK: ADD TO CALENDAR