Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Today’s Programming
STRENGTH
A1: SA Seated DB Press
3×8-10
A2: FFE Reverse Goblet Lunge
3×8-10e
Notes:
Perform 3 Work sets of each exercise, alternating between movements.
METCON
Every 3:00 for 5 sets perform:
50-75 Double Unders
10 Unbroken Barbell Push Presses
Notes:
Push Presses can be taken out of a rack and weight on the bar may be progressive or static. Aim to get around 60-90 seconds of rest within the 3:00 windows.
Jump Rope:
A+ 75 Double Unders
A: 50 Double Unders
B: 30 Double Unders
C: 1:00 Max Alt 2 step or Single Unders
CrossFit Group Class Programming Template
CFSBK @ Home
Warm Up
2 – 3 Rounds:
10 BTN Strict Press
10ea PVC Leg Swings
10 Lateral Burpees over PVC
– Use a PVC, broom stick or any other house hold item that works!
Strength
A1: Single Arm Seated DB Press
4 x 8 -12 Reps Each
A2: FFE Goblet Reverse Lunge
4 x 8-12 Reps Each
A3. Single Arm Front Rack Carry
4 x :30 Each
METCON
Every 3:00 for 5 sets perform:
50 Low Box Lateral Runners
10ea Single Arm Push Presses
Notes:
If the Lateral Runners are a challenge, you can perform Low Box Runners counting one foot for reps. You can also opt to replace them with 50 Double Unders, 50 AFT, or 100 Single Unders if you have a Jump Rope.
Elaina with perfect form on banded chins. When you use bands always prioritize enough assistance to create a mature top position.
Congrats to Katie Harper, Toni Smith, Carissa Mueller and Danny Calanca for qualifying for the quarterfinals!!