CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am
Morning Mindfulness: 8am
Today’s Programming
STRENGTH
Sumo Deadlift
5×3
Notes
Work up to five sets of a heavy triple sumo deadlift. Each rep should be taken from a dead start, no bouncing. If you were here last week try to go heavier than the 3×6’s we programmed.
ASSISTANCE
25:00 for Effort and Quality
A1: 1:00 Max Double Unders or 2:00 Jump Rope Practice
A2: 65m Mixed Grip (OH & Suitcase) Carry
A3: 10-15e 1/2 Kneeling Banded Torso Rotation
Notes
A1: If you have efficient Double Unders, go for a max set. Focus on staying relaxed and moving smoothly. If you have inefficient, inconsistent or no double unders, dedicate 2:00 to working on some quality practice. This should not be super taxing, rest as needed and focus on cleaning up your technique at lower volume sets.
A2: Walk 65 meters with a heavier KB held at the hang and a DB or KB held overhead. When you get to 3rd ave or Homage Skate park, switch arms and return.
A3: Move through a controlled tempo on these, especially on the return to neutral.
CrossFit Group Class Programming Template
CFSBK @ Home
Warm – Up
2 – 3 Rounds of:
10 Prone Snow Angels
5 Yoga Push Ups
10 Alt Sit Outs
Strength
A1. Stiff-Leg Single-Leg Deadlift
4 x 8 – 12 Reps Each
A2. Single Arm High Pull
4 x 8 – 12 Reps Each
A3. Half Kneeling DB Low to High Chop
4 x 8 – 12 Reps Each
METCON
3 Rounds For Time:
40 Low Box Runners
30 DB/KB Swings
20 Sit Ups
10 Lateral Burpees over DB/KB
Notes
– Count one foot for reps on the Low Box Runners. You can also replace this movement with a Jump Rope Skill.
– Time Cap – 15:00
Keith Sarah and Eric taking on Murph 2 years ago