Today’s Programming
STRENGTH
Front Squat
3×3 Across
Notes:
Perform 3 sets of 3 reps at the same weight. Attempt to go heavier than last week’s 5×5. Next week we’ll hit 5 sets of 3 at the same or slightly heavier.
METCON
EMOM 20:00
A: 6-12 Cal Bike
B: 12 Burpees
Notes:
Scale the volume to complete both movements in about 30-45 seconds per minute
CrossFit Group Class Programming Template
CFSBK @ Home
Virtual Class Zoom Room (Password: alchemy)
Alchemy @Home: 7am
Morning Mindfulness: 8am
Warm Up
2-3 Rounds:
6 Forearm to Instep Lunge w/ Thoracic Rotation
6 Sumo Squat w/Hip Lift
6 Prone Scorpions
6e Side Plank Rotations
Strength
A1. Offset Push Up to Shoulder Tap
4 x 6-8 Reps Each
A2. Drop Lunge
4 x 6-8 Reps Each
A3. Bulgarian Split Squat Iso Hold
4 x :20-:30 Each
Conditioning
12:00 AMRAP
3 Burpees
6e DB/KB Hang Split Cleans
12 DB/KB Leg Raises
Long time CFSBKer Michelin G getting some sun on the GHD a few weeks ago during group class. Did you know Micheline owns a great farm to table restaurant in the West Village? Visit The Left Bank!
CFSBK Strength Cycle
The Starting Strength program is an opportunity to spend 8 weeks honing your technique and increasing your capacity at the most fundamental strength movements: Back Squat, Overhead Press, Bench Press and Deadlift. This small group format of 90 minute sessions offers one-on-one guidance, great camaraderie, and a simple roster of movements allowing you time to correct errors and challenge your limits.
Whether you are brand-new to lifting, someone with experience who has struggled to surpass a plateau, or just looking to try something different, by taking the time to focus exclusively on the lifts that support almost ever other activity you do inside (and outside) the gym, you will gain confidence and enhance your performance.
Evening Cycle
Monday July 12th – Friday September 4th (11 slots)
Monday’s and Wednesadys at 7:30pm
Fridays at 6:30pm
Register Here
Afternoon Cycle
Monday July 12th – Friday September 4th (11 slots)
This cycle meets at 11AM Monday and Wednesday and Friday
Register Here
Improve Your Front Rack Mobility – Squat University