Remember to mark your calendars for Saturday, Dec. 16th for our annual Christmas Party at Goodfriend!
This year we are kicking it up a notch with so bring your ugliest sweater and join the fun from 7-10pm!
Monday 12/4
Last day for sets of 10!
A) E3MOM x 3 sets:
– 10 x bench press
*Use weight heavier than 11/29
B) E4MOM x 3 sets:
– 10 x back squat
*Use weight heavier than 11/29
C) 3 sets for quality:
– 10 rear foot elevated split squats / side
– 10 bent over row / side
D) 3 sets for quality:
– 10 bicep curls
– 10 DB tricep rollback extensions
Tuesday 12/5
A) E2MOM x 6 sets:
– 1.1 power clean cluster
*Rest exactly 10 sec between reps.
B) E5M x 4-5 sets
– 400m run
– 9 deadlifts
– 6 hang power cleans
– 3 shoulder to overhead
– 50 double unders
(135/95, 115/75, 95/65, 75/45)
*RX+ use 155/105.
Wednesday 12/6
A) Gymnastic Skill Work
EMOM x 3 sets
Station 1 –
- Level III: 30-50 ft handstand walk
- Level II: 20 HS nose and toes to wall shoulder touches
- Level I: 2-3 wall walks (stay hollow)
Station 2 –
- Level III: 5-10 butterfly kipping pull-ups
- Level ll: 5-10 kipping pull-ups
- Level I: 10 connected kips + 8 ring rows
Station 3 –
- All levels: 45 sec double unders or DU practice
*Goal is to try and connect reps as smoothly and efficiently as possible.
B) Every 8 min x 3 sets:
– 800m run
– 30 KB swings (70/44)
C) 3 sets for quality:
– 10 rear foot elevated split squats / side
– 10 push-ups @ 3030 tempo
Thursday 12/7
A) 2 sets:
5 min AMRAP @ 80-90%
– 500/400m row
– In remaining time cycle through..
- 5 burpee box jump overs (24/20”)
- 10 alternating DB snatch (50/35)
R3M
5 min AMRAP @ 80-90%
– 500/400m row
– In remaining time cycle through..
- 5 toes to bar
- 10 wallballs (20/14)
R3M
*Goal is to score the same rep total your second time through.
B) 3 sets for quality:
– farmer’s carry down and back (heavy)
– 10 kneeling paloff presses x side
Friday 12/8
Tri-Phasic 2.1
A) 5 sets:
– back squat x 2 @ 80-88% (w/ 5 sec pause)
– immediately followed by
- 4 hurdle to tall box jumps (step down)
- 4 weighted jumps (slightly heavier)
- 4 hurdle to broad jumps
B) 5 sets:
– bench press x 2 @ 80-88% (w/ 5 sec pause)
– immediately followed by
- 4 strict pull-ups
- 4 altitude drop push-up catch
- 4 med ball slams
*All movements should be performed as explosively as possible. Work at your own pace not taking more than 2 minutes of rest between sets.
C) 3 sets for quality:
– 8 DB step-ups / side
D) 3 sets for quality:
– 8 DB bent over row / side
Saturday 12/9
8am Masters CrossFit
9am CrossFit
10am Intro To CrossFit / Open Gym
Sunday 2/10
8am Endurance