CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am
Morning Mindfulness: 8am
Today’s Programming
STRENGTH
Sumo Deadlift
1-1-1-1-1
Notes:
Work up to a heavy single on the Sumo Deadlift! We’ll be incorporating deadlifts into the next two weeks of programming but will not be pulling sumo deadlifts as a stand alone lift. If you’re new and/or have not done many of these sumo deadlift training sessions perform 5 sets of 3 at a challenging but doable weight.
ASSISTANCE
3-4 Sets for Quality and Load
A1: :30 L-Weighted Tuck Hang
A2: 10-15e SA Suitcase Deadlift
A3: 10e Standing Landmine Shoulder Press
Notes:
Hang: This can be performed unbroken or in 2-3 sets depending on your ability. If just hanging from a pull-up bar is a challenge, you can start with your feet on the floor or a box and lift your legs 15 times for a couple seconds at a time.
DL: The intention here it to focus on control of your trunk and hips and to resist the asymmetrical pull of the kettlebell. Really focus on your set up and the moment the kettlebell breaks from the floor.
LMSP: Focus on a complete range of motion and good control.
CrossFit Group Class Programming Template
CFSBK @ Home
Warm Up
2 – 3 Rounds:
6 Squat to Crawl Out
6ea Elbow on Knee External Rotation
12 Alt Sit Outs
Strength
A1. KB Sumo Squat
4 x 8 – 12 Reps
A2. Single Arm DB High Pull
4 x 8 – 12 Reps Each
A3. L Sit or Tuck Hold
4 x :20 – :30
Notes:
On the sumo squats, try to find something at home to elevate your feet.
METCON
For Time:
22 – 16 – 10
Single Arm Alternating Devils Press
44 – 32 – 20
Russian Twists
Notes:
Count one side for reps on the russian twists.
A Running Runit