CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Teens/Preteens: 4:30pm
Today’s Programming
METCON
6 Rounds for time of:
36 Double Unders
6 Kipping CTB Pull-Ups
3 Clean and Jerks
Notes:
DU: If you can perform 1 double under, choose one of the following rep ranges: 36 DU / 24 DU / 12 DU. The only way to get better at these is to do them. If you cannot, perform 36 Alt Singles / 72 Singles
Pull: Choose a version 6 Strict or kipping / 6 Banded / 8 Self Assisted
C&J: 3 Heavy Singles. (+/155/135/95/75/55/-)
ASSISTANCE
2-3 Sets of:
10-8-6-4-2 reps of:
DB Seated Curls
DB Seated Shoulder Presses
then
30 Supine Leg Raises
Notes:
Perform 10 DB Curls into 10 Presses, 8 curls into 8 presses etc. until 2 & 2. Then perform the leg raises.
Choose a light weight for this and attempt to go unbroken. If you do hit a wall you can rest and finish the set or drop weight if needed.
CrossFit Group Class Programming Template
CFSBK @ Home
Warm Up
2 – 3 Rounds:
12 Alt Squat Thoracic Rotations
6 Inchworms w/Shoulder Taps
6ea Side Plank Rotations
Strength
A1. Goblet Squats
4 x 6 – 8 Reps @31×1
A2. RFE Single Leg RDL
4 x 8 – 10 Reps Each
A3. Hollow Rocks
4 x 12 – 15 Reps
Conditioning
12:00 AMRAP
36 Low Box Runners
6ea Single Arm Bent Over Rows
12 Alt DB Hang Clean and Jerks
Jackie W pumping out some incline DB Presses
Precision Nutrition Panel 1/10/21
As you may have heard, some of our Precision Nutrition Coaches: Brett, Chris, Jess, Lauren, and Whit are putting together a nutrition and lifestyle panel on Sunday, Jan 10 at 11:15am on Zoom. Thank you to everyone who filled out the topic request form! Its going to be a great panel that will surely benefit your 2021 goals. We can’t wait to see you there!
7 Things That Are Killing Your Recovery John Meadows