CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Teens/Preteens: 4:30pm
Today’s Programming
STRENGTH
Work up to a heavy single on the following complex:
Deadlift + Hang Power Clean + Split Jerk
Notes
Use today to focus on dialing in your Split Jerk technique. Focus on consistent and stable footwork.
METCON
12:00 AMRAP
3 Strict Chin-Ups
6 Dumbbell Split Snatches
9 Burpees
Notes:
Chins: 3 Strict / 3 Banded / 6 Self Assisted (if you have them, consider scaling UP to Bar Muscle-Ups or if you want to work kipping pull-ups you can opt for those instead.)
DBSS: Go as heavy as you can while moving well. (60/50/40/30/20) Perform 3 reps on the right arm with the right leg back, then perform 3 reps on the left arm with the left leg back.
CrossFit Group Class Programming Template
CFSBK @ Home
Warm Up
2 – 3 Rounds:
20 Alt Bird Dogs
20 Alt Single Arm DB/KB Swings
5 Push Ups
Strength
A1. Single Leg Ipsilateral RDL
4 x 8 – 10 Reps Each
A2. Bench/Couch Dips
4 x 10- 12 Reps
A3. Hollow Hold Flutter Kicks
4 x 12 – 14 Reps
*Count one foot for reps on the flutter kicks
Conditioning
AMRAP 12:00
3ea Supinated Bent Over DB/KB Rows (Or 3 Strict Chin Ups)
6ea Single Arm DB/KB Split Snatches
9 Burpees
Brian showing us exactly what the last few reps of your set should look like!
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