CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Teens/Preteens: 4:30pm
Today’s Programming
CrossFit
STRENGTH
Pause Squat
5-5-5-5-5
Notes:
Work up to a heavy set of 5 with a 2 second hold in the hole.
METCON
EMOM 15:00
A: 5 Shoulder Presses
B: 10-20 Cal Row
C: Rest
Notes:
SP: Build up to a heavy 5 on the shoulder press.
Row: Your row should take you around :40-1:00 and feel like ~75% effort.
CASH OUT
3 Rounds
15-20 Tuck-Ups
:30 Feet On Box Pike Handstand Hold
CFSBK @ Home
Workout of the Day
@ Sustained Pace
2 Rounds of:
Interval 1 (4:00):
12 Plank Toe Taps
12 Sit Ups
12 Russian Twists
Rest 2:00
Interval 2 (4:00):
12 Alt Lunges
12 Air Squats
12 ALT Supermans
Rest 2:00
Interval 3 (4:00):
12 Mountain Climbers
12 KB/DB Swings
12 Low Box runners
Rest 2:00
Notes:
Count one foot for 12 reps on the mountain climbers and low box runners
Juan cashing out with some Kettlebell Curls on a Sunday
Next Programming Template
Dates: 11.1.20-12.13.20
This training cycle will follow a 7 day split with consistent programming themes on each day. While you can still come any day you want and expect a well rounded and challenging workout, the programming acknowledges that many people, especially M-F will train on non-consecutive days. Check out the template below for more details.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| Squat 1 Overhead Press 1 |
Single Leg Squat 1 Horizontal Push 1 |
Hinge 1 (Strength) Horizontal Pull 1 |
Hinge 2 (Power) Vertical Pull 1 |
Press 2 Single Leg Squat 2 |
Squat 2 Push/Pull |
Hinge 3 Push/Pull |
Monday
Squat 1: Back Squat as the primary strength exercise
Overhead Press 1: OHP variants as assistance or in metcons
Tuesday
Single Leg Squat variants: (Weighted lunges, step-ups etc)
Horizontal Push: DB Bench, Push-Ups, as assistance or in metcons
Wednesday
Hinge 1: Deadlift bias as primary strength exercise or in metcons
Horizontal Pull 1: Bent over rows, landmine rows, pendlay rows, body rows as primary strength exercise or in metcons
Thursday
Hinge 2: Clean variations as primary strength exercise or in metcons
Vertical Pull 1: Strict and Kipping Pull-Ups
Friday
Press 2: Barbell Overhead Pressing as primary strength exercise
Single Leg Squat variants: (Weighted lunges, step-ups etc)
Saturday
Squat 2: Squats built into primary strength exercise or in metcons
Push/pull: Varied upper body push or pull variations as primary strength exercise or in metcons
Sunday
Hinge 3: Deadlifts or Cleans built into primary strength exercise or in metcons
Push/pull: Varied upper body push or pull variations as primary strength exercise or in metcons
All this information will also live permanently on our Programming Page
Does Daylight Saving Time Conserve Energy? Scientific American