CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am & 12pm
Morning Mindfulness: 8am
Today’s Programming
STRENGTH
Turkish Get-Up Double
Notes
Spend 20 minutes working up to two heavy unbroken reps on each arm.
METCON
3 Intervals of:
In 2:00:
30 Wall Ball Shots
Max Double Unders in Remaining time:
Rest 4:00
Notes:
If you’re performing the Open tomorrow, consider subbing this for 30/25 calorie Row instead of you want less lower body soreness going in to 21.2
CrossFit Group Class Programming Template
CFSBK @ Home
Conditioning
20:00 For Quality
6 – 8ea DB/KB Windmills
20 Mountain Climbers
20 Alt Reverse Lunges
10ea Single Arm Bird Dog Rows
*Count one foot for reps on the Mountain Climbers.
Strength
A1. Half Kneeling Single Arm Press
3 x 8 – 12 Reps Each
A2. Single Arm Bicep Curls
3 x 8 – 12 Reps Each
A3. Hollow Hold
3 x :30
Scenes from the Original 17.1
Steph and Katie
K Love Seeing stars
Pierre in a puddle with some love by Keith and Ryan
Andrew and Karl
21.1 is 17.1
As you all know by now, 21.2 is 17.1. We actually performed this sweetheart of a workout on valentines day last month so many of you may of had a crack at this one recently. It’s slightly different this year so make sure you’re familiar with the workout description and movement standards ahead of time. Because we’ll be running two 20 minute heats in class tomorrow in addition to reviewing standards and getting set up, time will be a little tight. We recommend doing some movement prep at home followed by a brisk jog to the gym. Below are two videos that will offer some ideas for how to prep your body for the workout. Of course, we will work in some warm-up into class, but the more primed your body is to compete the better!
Finally, remember to wear your team colors tomorrow!! Morning team wears blue and evening team wears black!