Workout of the Day
METCON / SKILL
EMOM x 6 MIN
A. 1:00 Crossover Jump Rope (AMRAP)
B. 1:00 Forearm Plank
Notes:
In this quick workout, athletes will switch back and forth from the jump rope and a plank hold. Work closely up to the minute on each movement and aim for a relatively quick transition. The goal for today is to keep it simple and play with the crossover jump rope skill!
STRENGTH
4-5 Progressive Sets
A1. Lateral Box Step Downs x 6 ea side @ 3011 tempo
A2. Cuban Rotation x 8-12 reps @ 3011 tempo
A3. Sled Push x 100′
A4. Alternating KB Gorilla Row x 12-16 alt/6-8 ea
Notes:
Strength circuit party! Rest as needed throughout. Start with light loads in your first set and aim to increase weight as you go along.
There’s a quality and tempo emphasis on the first two movements. Start the Cuban Rotations at 2.5-5#, and focus on rotating the shoulder in the socket without any change to the position of your shoulder-blades.
For the Step Downs, choose a box height you can use a controlled 3 second descent on, where your toe OR heel just barely kisses the floor before returning to stand. Do not step all the way down or put weight onto that free leg to push off from. Load as appropriate: bodyweight, plate press-out/counterbalance, or goblet.
On the sled push and rows, go heavy and see what you can do!
CrossFit Group Class Programming Template (WK4/8)
SATURDAY 2/10/24: DYNAMIC MOVEMENT SCENARIOS, PLAYING AND PARTNER WORK
Loooooooooong time CFSBK JMD (pictured above) will be hosting a FREE movement clinic for CFSBK members!
What will we be doing?
During this 90 minute session we will engage with a variety of games, tasks, and riddles. Generally speaking, the goal of these activities will be less about “getting good at them” and more about extracting skills and attributes that we can absorb into our bodies and carry with us into other moments of our life.
We will touch upon…
- Rhythm and timing
- Balance
- Mobility
- Spine work,
- foundational coordination patterns,
- partnering,
- basic terminology,
- entry-level, ground based acrobatics
- locomotion patterns
- Somatics
Our time together will be informed by the world of ‘‘movement practice’.
What is a movement practice?
There are many ways to answer this question. Below are a few ideas from people and communities that have inspired and informed my practice:
“A movement practice is a comprehensive approach to physical activity that aims to develop the body and the mind harmoniously.” – APECO movement school
“The goal is to be strong, supple, expressive, coordinated, to develop movement intelligence, and ultimately to thrive in any physical situation.” Republic of Movement
Similar to Crossfit, there are entry points for people of all abilities.Take a look at the instagram accounts linked above and below for a visual sense of the kinds of work we will be engaging with.
Who am I?
My name is John. I am not a movement teacher. (I am a kindergarten teacher.) I have maintained a daily movement practice for the past seven years. I was a student of Frank Powers and Roseanne Serpico for several years. I now study with Marcello Palozzo. I was introduced to the world of strength and conditioning in my late twenties by David, Chris and Shane. CFSBK stand up!
When: Saturday 2/10/24 from 1pm-2:30pm
Cost: FREE!!! (limited to 8 slots)