Today’s Programming
STRENGTH
E3MOM
Pause Back Squat
70%x5x5
Notes
Perform one set every 3 minutes for 5 sets. Base your % off your recent heavy singles from the prior cycle. If you don’t have a heavy single choose a submax weight that will challenge your positions in the hole
METCON
4 Intervals of:
In 3:00:
15 Kipping Pull-Ups
20 Wall Ball Shots
AMRAP Row Cals in remaining time
Rest 3:00
Notes
Aim to finish the pull-ups and wall balls in about 1:30 per round. Scale the pull-up volume to 10 kipping, 8-10 strict/banded or 15 Ring Rows. Use a wall ball weight that will allow you to go unbroken most or all sets.
CrossFit Group Class Programming Template
CFSBK @ Home
Virtual Class Zoom Room (Password: alchemy)
Alchemy @ Home: 7am
Warm Up
2-3 Rounds:
5ea Active Kneeling Quad Stretch
5e Cook Hip Bridges
5e Quadruped Reach, Roll, Lift
5e Active Sleeper Stretch
Strength
A1. Single Arm Front Rack Lateral Squat
4 x 8-10 Reps Each
A2. Feet Elevated Glute Bridge
4 x 12-14 Reps
A3. Half Kneeling Press + Windmill
4 x 6-8 Reps Each
METCON
Every 4:00 for 4 Rounds
30 Low Box Runners
20 Alternating Reverse Lunges
20 Squats
10 Jumping Lunges
10 Jump Squats
Frankin is feeling it.
Schedule Change today
We’re running an abbreviated schedule today! Everything is reflected in the Zen Planner membership app as well.
Monday
CrossFit Group: 6a, 7a, 8a, 10a
Short Circuit: 9a
Open Gym: 6-11a
*No Evening Classes
Permanent changes to Open Gym
Effective immediately we are not longer requiring timed entry to Open gym nor is there a 90 minute cap on your workout. Come whenever, stay as long as you need. We are still requiring Open Gym members to RSVP ahead of time. Also, group class members have access to all open gym times as well, which will require an RSVP in zen planner as well.
What could go wrong?!