Tuesday 6.8.21

CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am
Morning Mindfulness: 8am

Today’s Programming

STRENGTH

Back Squat

Level 2
4×5 @75%

Level 1
3×3 Across

Notes
L2: This should be the same loading as week 3. Next week we’ll do 3×5 @ 80%
L1: This is the last week we’ll do 3x3s, next week we’ll go after heavy singles.

METCON

AMRAP 16:00
Run 400m
8 Kipping Pull-Ups
16 WTD Step-Ups

Notes
Pull-Ups: 8 kipping / 4-6 strict / 8 banded / 12 Jumping Pull-Ups
Step-Ups: Use a single heavy DB or KB carried anyhow

CASHOUT

2-3×8-12 Supine Grip Ring Rows

CrossFit Group Class Programming Template

CFSBK @ Home

Warm-Up

2 – 3 Rounds of:
10 Alt Squat Thoracic Rotations
10 Alt Scorpion Stretches
10 Alt Transverse Jump Squats

Strength

A1. Squat Press Outs @2222
4 x 8 – 12 Reps

A2. Single Arm Supinated Bent Over DB Row
4 x 8 – 12 Reps Each

A3. Plank Scorpions
4 x 14 – 20 Alt Reps

METCON

AMRAP 12:00
12 Alt Goblet Reverse Lunges
6 V Ups or Tuck Ups
12 Gate Swings

Coach Patrick judging the Fittest woman on the planet, Tia Claire Toomey. NO PRESSURE!!

Coach Patrick’s Recap on the MACC

It was amazing to get back out there and judge the Mid Atlantic CrossFit Challenge. Everything from not being at a live event for over 18 months, having one of the most experienced judging teams I’ve ever been a part of, along with a great venue and great event made this one of my favorite sanctional experiences.

I had the opportunity to judge some of the fittest individuals and teams throughout the weekend, Tia Toomey, Jayson Hopper (who put on an outstanding rookie performance), CrossFit Mayhem and OnTrack, and more! All of which I believe earned their tickets to the 2021 CrossFit Games.

You can rewatch the MACC broadcast on the games.Crossfit.com website or YouTube. Look for me in Lane 5 during Event 3 when I didn’t have time to even blink while judging Tia Toomey!

Annie Thorisdottir does yesterday’s workout “DT” @ 155 in 8:20 CrossFit