Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 10am
Today’s Programming
Workout of the Day
STRENGTH
EMOM 12:00
1 Pause Front Squat
Notes
Try to make incremental weight jumps most or all sets.
METCON
“The Dumbbell Bear”
EMOM 15:00
5-7 DB Deadlifts
5-7 DB Hang Power Cleans
5-7 DB Thrusters
Notes
Perform the same rep scheme for all three movements. Each round should be done in :45 or less. If you begin to fall behind decrease the reps.
If you fall behind the clock and are taking over 1:00 to complete your reps, the workout becomes a traditional AMRAP… unless you can catch back up!
CrossFit Group Class Programming Template
CFSBK @ Home
Warm Up
2 – 3 Rounds:
12 Alt Squat Thoracic Rotations
6 Inchworms w/Shoulder Taps
6ea Side Plank Rotations
Strength
A1. Goblet Squats
4 x 6 – 8 Reps @31×1
A2. RFE Single Leg RDL
4 x 8 – 10 Reps Each
A3. Hollow Rocks
4 x 12 – 15 Reps
Conditioning
EMOM 15:00
1. 5-7ea Single Arm DB/KB Suitcase Deadlifts
2. 5-7ea Single Arm DB/KB Hang Power Cleans
3. 5-7ea Single Arm DB/KB Thrusters
Jessica L with a telltale sign of a CrossFitter. A right of passage no one wants. Be careful box jumping!