CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Morning Mindfulness: 8am
Today’s Programming
STRENGTH
EMOM 15:00
1 Back Squat
Notes
Work up to a heavy single on the back squat
METCON
20:00 for Quality
15 Bent Over Barbell Rows
25 Unbroken Wall Ball Shots
15 Anchored Weighted Sit-Ups
Notes
Move at a steady pace with quick transitions between exercises but focus on effort and contol in each exercises versus how many rounds you get.
Rows: These are not pendlay rows. Each rep starts from the hang position. If you came yesterday and you’re not coming tomorrow, consider subbing DB Bench Press for Bent Over Rows. Additionally, if you want to perform strict (5-8) or kipping pull-ups instead you may.
Wall Ball: Challenge yourself to work up to as heavy of a ball, then as high of a target as you can unbroken.
CrossFit Group Class Programming Template
CFSBK @ Home
Warm Up
2 – 3 Rounds:
6ea Side Plank Rotations
12 Standing YTW
12 Gate Swings
Strength
A1. Goblet Cyclist Squat
4 x 10 – 12 Reps
A2. Single Arm DB/KB Row
4 x 8 – 10 Reps Each
A3. Ipsilateral Split Squat Hold
4 x :30 Each
*Hold the Ipsilateral Split Squat position with the knee just 2 inches off the floor.
Conditioning
12:00 EMOM
1. 7ea Single Arm Renegade Rows
2. 7ea Single Arm DB/KB Thrusters
3. 7 – 14 Weighted Sit Ups
4. Crossover Jacks
Warm Up
2 – 3 Rounds:
6ea Side Plank Rotations
12 Standing YTW
12 Gate Swings
Strength
A1. Goblet Cyclist Squat
4 x 10 – 12 Reps
A2. Single Arm DB/KB Row
4 x 8 – 10 Reps Each
A3. Ipsilateral Split Squat Hold
4 x :30 Each
*Hold the Ipsilateral Split Squat position with the knee just 2 inches off the floor.
Conditioning
12:00 EMOM
1. 7ea Single Arm Renegade Rows
2. 7ea Single Arm DB/KB Thrusters
3. 7 – 14 Weighted Sit Ups
4. Crossover Jacks
Mimi in a picture perfect Split Jerk position
Valentin Dikul Power Juggling in Circus 1985 (Is this coach Keith’s Dad?)