Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6p
Today’s Programming:
CrossFit
CrossFit Group Class Programming Template
STRENGTH
Deadlift
3-3-3-3-3
Notes:
Every rep should start from a dead start, no touch and go reps.
METCON
EMOM 16:00
A: 1:00 Max Reps Double Unders
B: 8-12 Pendlay Rows
C: 1:00 Max Reps Burpees
D: Rest
Notes
JR: This would be a great chance to work on your double unders if they’re a work in progress! Otherwise alt 2 step or singles.
PR: Reps should be completed in one continuous set. You may change the load or stay at the same weight through the workout.
CFSBK @ Home
Conditioning
4 Rounds or 20:00 EZ Pace
10 DB/KB Palloff Press
20 Mountain Climbers
10 Alt Goblet Cossack Squats
20 Russian Twists
:30ea Star Plank
*Count on foot for 20 reps on the mountain climbers
Strength
5 Sets on Each Side of:
10 Single Arm KB/DB Swings
8 Single Arm KB/DB Hang Snatches
6 Single Arm Contralateral Reverse Lunge Thrusters
4 Single Arm Bent Over Rows
Conditioning
4 Rounds or 20:00 EZ Pace
10 DB/KB Palloff Press
20 Mountain Climbers
10 Alt Goblet Cossack Squats
20 Russian Twists
:30ea Star Plank
*Count on foot for 20 reps on the mountain climbers
Strength
5 Sets on Each Side of:
10 Single Arm KB/DB Swings
8 Single Arm KB/DB Hang Snatches
6 Single Arm Contralateral Reverse Lunge Thrusters
4 Single Arm Bent Over Rows
Coach Victoria during her time in the USAF.
Thank you to all the veterans out there for your service!
Is There a Better Way to Observe Veterans Day? The Atlantic