CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Morning Mindfulness: 8am
Today’s Programming
METCON 1
EMOM 10:00
20-35 Double Unders
5 Hang Power Cleans
Notes
Compare to 12.18.20
Adjust the JR volume and weight on the bar such that you can be done in around :30-:40. Cleans should be unbroken and medium heavy
METCON 2
EMOM 15:00
A: 6-8 Strict Chin-Ups
B: Max Reps Tuck-Ups
C: Rest
Notes
Chin-Ups may be weighted, assisted, or broken into multiple sets as needed.
CrossFit Group Class Programming Template
CFSBK @ Home
Warm – Up
2 – 3 Rounds:
12 Alt Scorpion Stretches
6ea WGS
12 Alt Single Arm KB/DB Swings
Strength
A1. Goblet Squats @3111
4 x 8 – 10 Reps
A2. Single Arm Bent Over Row
4 x 10 – 12 Reps Each
A3. V Ups or Tuck Ups
4 x 12 – 14 Reps
METCON
EMOM 10:00
25 Low Box Runners
5ea Single Arm Hang Power Cleans
*Count one foot for reps on the Low Box Runners. If you have a jump rope at home, you can replace this movement with 25 Double Unders, 25 AFT or 50 Single Unders.
*Aim to complete the work in :40 or less. If it seems like it will take you longer, adjust the reps as needed.
Sara G reading the entire NY Times during her rest period
21.2 Results
What was she reading? Maybe this? Who knows but Sara!
How Much Weight Did We Gain During Lockdowns? 2 Pounds a Month, Study Hints NYT