Virtual Class Zoom Room (Password: CFSBK)
Virtual Yoga: 7am
Pilates Happy Hour: 6:00pm
Kids: 4:30pm
CrossFit
A Day: T&G Deadlift / Horizontal Push / Shoulders
STRENGTH
A1: 1/2 Kneeling Landmine Press
4×12-16 each side
A2: Palloff Hold
:40 each side
METCON
Start a running clock and at the 0, 6 and 12 minute marks perform:
3 Rounds of:
6 Deadlifts
9 Push-Ups
27 Double Unders
Notes:
Each interval of the triplet should take around 3-4 minutes or less so the workout is roughly 1:1 work to rest.
Deadlifts: 54 total reps. Go medium heavy for this rep range, you should be able to pull all 6 reps unbroken every round. Ideally its the same weight for all rounds but if you feel like you over or under shot after the first round you can adjust the load.
Push-Ups: 81 total reps. 9 Push-ups / 6 push-ups (on toes only) / 9 Inclined Push-Ups
Double Unders: 243 total reps 27 DU / 18 DU / 27 Alt2
Sara G with a solid back rack position. Tight grip, elbows just slightly behind the bar and an active contraction of her upper back muscles to support the bar and her posture.