CFSBK Zoom Room (Password: CFSBK)
Active Recovery: 10am
Today’s Programming
STRENGTH
A: Sumo Deadlift 3×6
B: Back Squat 3×5 (you can use %s from Saturday/Tuesday or just perform a 3×5)
C: Bench Press 3×6-8
D: Chin-Ups 5×5
Notes:
For today’s strength segment, choose an exercise that corresponds to what you have not performed in the prior few days or what you’re least sore from. You can also add a second, non barbell movement as a superset. For example, you might perform Bench Press, but add in some DB Rows or you might do Deadlifts and Chin-Ups
There is overhead pressing and cleans tomorrow.
METCON
EMOM 15:00
A: 8-12 Ring Push-Ups
B: 12-16 Box Jumps
C: 16-20 Sit-Ups
Notes:
Choose a rep range that will consistently let you finish with at least :15 of rest per round.
Only perform the ring push-ups if you can do 15-20 unbroken strict push-ups perfectly. Otherwise perform strict, knee, incline or banded push-ups.
CrossFit Group Class Programming Template
Summer vibes with Katie and Carissa