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Today’s Programming
CrossFit
CrossFit Group Class Programming Template
STRENGTH
5 Rounds for quality and load of:
Row 20 Cals
15 DB Bench Press
10 FFE Front Rack Reverse Lunges
Notes:
While this workout is not for time, move steadily through each of the movements at an aerobic pace and keep your heart rate up.
Row: Keep these at ~85% RPE
BP: Should be challenging to hit 15 reps in one set.
LG: Taken out of rack, alternate legs for 10 total reps, increase weight per round if able.
ASSISTANCE
3-4 Sets:
10 Slow Rower Pike-Ups
10 DB Hammer Curls
CFSBK @ Home
Conditioning
20:00 EZ Pace
4ea KB/DB Windmills
16 Mountain Climbers
8 DB/KB Good Mornings
16 Forearm Plank Reaches
*Count one foot for 16 Reps on the Mountain Climbers
Strength
5 Sets on Each Side of:
8 Single Arm DB No Push Up Burpee Deadlift
6 Lateral Lunge + KB/DB Clean
4 Waiter Squats
4 Single Arm DB/KB Press
Coach Lynsey demonstrating today’s Rower Pike-Ups
CFSBK Diversity and Inclusion Intake Form
In case you missed it yesterday, we have a new CFSBK Diversity and Inclusion Intake Form for our current and former members. For a full explanation regarding this form, scroll down to see yesterday’s post to see the full write-up.
How we can Face the Future without Fear, Together: Rabbi Lord Jonathan Sacks TED