CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Morning Mindfulness: 8am
Today’s Programming
STRENGTH
EMOM 15:00
1 Power Cleans
Notes:
Start the EMOM at a medium weight and gradually work up in weight. If you’re not going that heavy, you could also perform doubles on some or all of your sets.
CONDITIONING
For Time:
Run 400m
24 Kipping Pull-Ups
12 Hang Power Cleans
Run 270m
12 Kipping Pull-Ups
6 Hang Power Cleans
Run 130m
6 Kipping Pull-Ups
3 Hang Power Cleans
Notes:
Row Sub: 500m/350m/250m
Kipping Pull-Ups: (42 Reps) Reduced Volume: 15-10-5
Jumping Pull-Ups: Full Volume (recommended)
Strict/Banded 15-10-5 reps
Hang Power Cleans (21 Reps)
CrossFit Group Class Programming Template
CFSBK @ Home
Warm Up
2 – 3 Rounds:
12 Alt Scorpion Stretches
12 Alt Piked Toe Taps
12 Alt Single Arm KB/DB Swings
Strength
A1. Windmills
4 x 8 – 10 Reps Each
A2. Single Arm Bent Over Row to External Rotation
4 x 8 – 10 Reps Each
A3. Side Plank
4 x :30 Each
Conditioning
3 Rounds (:40 Work/:20 Rest:) of:
1. High Knee Run
2. (:20ea) Single Arm Renegade Rows
3. (:20ea) Single Arm DB Power Cleans
4. Sprawl Frog Kicks
Notes:
If the Sprawl Frog Kicks are a challenge, you can perform No Push Up Burpees, or remove the plank element and perform butt kickers from the hands
Congrats to Cauvery on her first strict chin-ups ever!!
NYC restaurants that have permanently closed during the coronavirus pandemic. – The Infatuation