CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Teens/Preteens: 4:30pm
Today’s Programming
METCON
6 Rounds for time of:
45 Double Unders
9 Front Squats
9 Kipping Pull-Ups
Notes:
JR: 45 DU / 30 DU / 45 Alt 2 / 90 SU
FSQ: Taken from the floor. Weight should be challenging and completed in 1-2 sets.
KPU: 9 KPU / 6 KPU / 6 Strict or Banded / 9 Self Assisted
ASSISTANCE
3 Sets of:
20 Calve Raises
10 Ring Rows
CrossFit Group Class Programming Template
CFSBK @ Home
Warm Up
2 – 3 Rounds of:
6 Alt 90/90 w/:10 Hold
12 Alt Table Inside Outs
6 Jump Squats
Strength
A1. Single Arm DB Front Squat @2221
4 x 8 – 12 Reps Each
A2. Deadstop Single Arm KB/DB Row
4 x 8 – 12 Reps Each
A3. One Arm Atlas Swing
4 x 12 – 14 Reps Each
METCON
6 Rounds For Time:
45 Low Box Runners
9ea Single Arm Renegade Row
9 Air Squats
Notes:
Count one for reps on the Low Box Runners. You can also opt to replace them with 45 Double Unders, 45 AFT, or 90 Single Unders if you have a Jump Rope.
Congrats to Thaisa, Daniel and Emilia!
Programming this week
This week’s movement template will look like this:
Monday: Squat / Pull
Tuesday: Hinge / Overhead Push
Wednesday: Single Leg / Horizontal Push
Thursday: Skill (Kettlebell Snatch)
Friday: Squat / Pull
Saturday: Hinge / Overhead Push
Sunday: Single Leg / Horizontal Push
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