Today’s Programming
STRENGTH
Deadlift
3-3-3
Notes
Today’s Deadlifts should all be pulled from a dead start, no touch-and-go reps.
METCON
For Time:
5 Push-Ups
10 Kettlebell Swings
20 Double Unders
10 Push-Ups
20 Kettlebell Swings
40 Double Unders
15 Push-Ups
30 Kettlebell Swings
60 Double Unders
20 Push-Ups
40 kettlebell Swings
80 Double Unders
15 Push-Ups
30 Kettlebell Swings
60 Double Unders
10 Push-Ups
20 Kettlebell Swings
40 Double Unders
5 Push-Ups
10 Kettlebell Swings
20 Double Unders
Notes
Total volume:
80 Push-Ups
160 Kettlebell Swings
320 Double Unders
KB: Use a medium/Light Kettlebell that will allow you to hit big sets of up to 20 reps on most of these rounds.
Push-Up: elevated or Knee Push-ups
JR: 1/2 Volume DUs / full volume alt 2 / 2x Volume SU
CrossFit Group Class Programming Template
CFSBK @ Home
Alchemy @ Home: 7am
Morning Mindfulness: 8am
Warm – Up
2-3 Rounds:
5e Single Leg Bodyweight RDLs
2x5e Lateral Bear Crawl
5e Supine Active Hamstring Stretch
10 Scapular Wall Slides
Strength
A1. Sumo Stance Goblet Good Mornings
4 x 8-10 Reps
A2. Turkish Get Up Presses from Bridge
4 x 8-10 Reps Each
A3. Tall Plank Knee to Opposite Elbow
4 x 8-10 Reps Each
METCON
In 10:00
2 Single Arm Cleans, Right
2 Single Arm Cleans, Left
2 Burpees
4 Single Arm Cleans, Right
4 Single Arm Cleans, Left
4 Burpees
6 Single Arm Cleans, Right
6 Single Arm Cleans, Left
6 Burpees
… continue adding 2 reps per round until time is up.
Coach Whit is Levitating