Overview of the Week
| Monday | Deadlifts | |
| Tuesday | “Kelly” | Core Blast (6:45 pm) Free Beginner CrossFit Class (6:30 pm) |
| Wednesday | Gymnastics | |
| Thursday | Snatches | |
| Friday | Back Squats | |
| Saturday | Bench Presses | Free Beginner CrossFit Class (12:00 noon) Third Annual CFR7/Ballston CrossFit Scaled Competition! (4:30 pm) |
| Sunday | Cleans | Yoga (10:00 am) Skills+Mobility (1:20 pm) |
Strength:
Deadlift
E3MOM 15
Set 1: 3 @ 80-85%
Set 2: 3 @ 80-85%
Set 3: 3 @ 85-90%
Set 4: 3 @ 85-90%
Set 5: 3 @ 85-90%
Conditioning:
“Isabel but, Worse.”
30 Power Snatches (135/95) (Fx: 95/65)
Every time you drop the bar:
10 Hand Release Push-ups
10:00 AM
Yoga with Kristen!
1:20 PM
Skills & Mobility Workshop
3:30 PM
Faith + Fitness Workout & Discussion. More Details >>
Strength:
E4MOM 20
3 Tempo Front Squats (35×3)
Set 1: 45-50%
Set 2: 50-55%
Set 3: 55-60%
Set 4: 60-65%
Set 5: 65-70%
Conditioning:
EMOM 20
Min 1: Assault Bike Calories
Min 2: Rest
Min 3: Air Squats
Min 4: Rest
Min 5: Rope Climbs
Score is total reps.
12:00 NOON
FREE Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!
Conditioning:
10 Rounds
5 Pull Ups (Rx+: C2B)
10 Russian Swings (32/24) (Fx: 24/16)
200m Run
Time Cap 25:00
Max Height Jump Tests:
Rx: Kneeling Jump
Fx: Seated Box Jumps
Strength:
E3MOM 15
3 Clean Deadlifts+2 Hang Cleans+1 Split Jerk (ME)
Conditioning:
AMRAP 7
10 Back Rack Lunges (135/95) (Fx: 95/65)
5 Thrusters (135/95) (Fx: 95/65)
Strength:
EMOM 18
Min 1: 10-15 GHD Sit Ups (add weight if possible)
Min 2: Rest
Min 3: Plank on Rings :45 (add weight if possible)
Min 4: Rest
Min 5 – 6: 200m Run
Fx:
EMOM 18
Min 1: 10-15 Weighted Sit Ups
Min 2: Rest
Min 3: High Plank :45 (add weight if possible)
Min 4: Rest
Min 5 – 6: 200m Run
Conditioning:
AMRAP 10
30 Dumbbell Push Press (50/35) (Fx: 35/20) (15 Each Arm)
25 Feet Handstand Walk (Fx: Bear Crawl)
Add 25 feet to handstand walk/bear crawl each round.
Strength:
E2MOM 10
Snatch Balance+Drop Snatch+Overhead Squat
Set 1: 40%
Set 2: 45%
Set 3: 50%
Set 4: 55%
Set 5: 60%
Directly into:
Hang Snatch
E2MOM 10
Set 1: 3 @ 65%
Set 2: 3 @ 70%
Set 3: 3 @ 75%
Set 4: 3 @ 80%
Set 5: 3 @ 80%+
Conditioning:
For Time
40/32 Calorie Ski Erg (Fx: 32/25)
30 Ring Dips (Fx: Hand Release Push-Ups)
20 Chest-to-Bar Pull-Ups (Fx: Pull-Ups)
6:45 PM
Core Blast with Shauna!
7:45 PM
Free Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!
Strength:
Back Squat
E3MOM 15
Set 1: 3 @ 80-85%
Set 2: 3 @ 80-85%
Set 3: 3 @ 85-90%
Set 4: 3 @ 85-90%
Set 5: 3 @ 85-90%
Conditioning:
3 Rounds
5 Hang Power Cleans (185/125) (Fx: 135/95) (Rx+: 205/145)
15 Burpee Box Jump Overs (24″/20″)
Overview of the Week
| Monday | Snatch-Row-Double Unders | |
| Tuesday | Back Squats | Core Blast (6:45 pm) Free Beginner CrossFit Class (7:45 pm) |
| Wednesday | Snatch Skill Transfer Complex | |
| Thursday | Core Strength | |
| Friday | Clean+Jerk Complex | |
| Saturday | Helen Variation | Free Beginner CrossFit Class (12:00 noon) |
| Sunday | Front Squats | Yoga (10:00 am) Skills+Mobility (1:20 pm) Faith & Fitness (3:30 pm) |
Conditioning:
7 Rounds
15 Power Snatches (75/55)
200m Row
50 Double-Unders
Finisher:
Core Strength:
3 Rounds
:10 Hollow Hold
10 Hollow Rocks
10 V-Ups
10 Knee Tucks
Attempt full rounds unbroken.
10:00 AM
Yoga with Kristen!
1:20 PM
Skills & Mobility Workshop
Strength:
Deadlift
E3MOM 15
Set 1: 3 @ 80-85%
Set 2: 3 @ 80-85%
Set 3: 3 @ 80-85%
Set 4: 3 @ 85-90%
Set 5: 3 @ 85-90%
Conditioning:
For Time
21 – 15 – 9
Overhead Squats (135/95) (Fx: 115/80) (Rx+: 155/105)
Box Jumps (30/24) (Fx: 24/20)
Rest 1:00 after each couplet.
