Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Today’s Programming
STRENGTH
Strict Chin-Ups
5×3
Notes
Perform 5 sets of three strict pull-ups. Focus on a proper
METCON
AMRAP 15:00
5 Kipping Pull-Ups
10 total WTD Step-Ups
15 Cal Row
Notes
KPU: 5 Kipping / 8 Jumping / 8 Ring Rows
Do not perform strict or banded pull-ups in today’s workout given the strength segment prior to the workout.
Step Ups: Choose a box height that allows your knee to break parallel when stepping on top. Make this more specfic to your height than the box you typically grab for box jumps.
Row: If you’re biking, scale the volume down to 12 cals.
CrossFit Group Class Programming Template
CFSBK @ Home
Warm Up
2 – 3 Rounds:
8 Prone W’s
8 Alt Sit Outs
8 Gate Swings
Strength
A1. Single Arm DB Front Rack Reverse Lunge
4 x 8 – 12 Reps Each
A2. Supinated Single Arm DB Row
4 x 8 – 12 Reps Each
A3. Weighted Sit Ups
4 x 12 – 16 Alt Reps
Conditioning
3 Rounds of :40 Work/:20 Rest
1. Alt Supermans
2. Alt Pistols (or :20ea Single Leg Box Squats)
3. Hollow Hold
4. Side to Side Mountain Climbers
Super Karl repping the PM team
The Evening Team Wins!
The age old question of who is fitter between morning and evening members has finally been put to rest. These past three weeks we ran a highly scientific study using the CrossFit Open results to answer this question. The morning team took week 1 but the evening team prevailed in the following two weeks with the lowest average rankings. Some say that daylight savings played a major factor in the morning teams precipitous decline given they were still adjusting to an hour of less sleep, others speculate that the evening team just slept in on week 1 and finally got their $#!t together after a late start. Although the evening team did win the competition, we must note that the morning team signed up in much larger numbers, and therefore won our hearts in the process.
Evening Team final Score: 17.54
Morning Team final Score: 20.00
Evening versus Morning team final results
Report: Average Male 4,000% Less Effective In Fights Than They Imagine