Monday 12/24 – 9am only
“Helton”
3 rounds for time:
– 800m run
– 30 DB hang squat cleans (50/30)
– 30 burpees
Tuesday 12/25 – closed
Merry Christmas!
Wednesday 12/26 – no 7:30pm
A) E2.5MOM – back squat
Set 1: 8@60%
Set 2: 6@70%
Set 3: 4@80%
Set 4: 2@85%
Set 5: 4@80%
Set 6: 6@70%
Set 7: 8@60%
*Focus on breathing and bracing appropriately.
B) 3 rounds for time:
– 500m row
– 10 single arm overhead DB walking lunges (R arm)
– 30 double unders
– 10 single arm overhead DB walking lunges (L arm)
– 30 double unders
C) 3 sets for quality:
– 20 plate twists
– 10 medball hamstring curls
Thursday 12/27 – no 7:30pm
A) Every 90 seconds x 8 sets
– 3 TnG power clean + push jerk
*Work on cycling the barbell efficiently.
B) Every 3 minutes x 4-7 sets:
– 200m run
– 6 shoulder to overhead
– 4-8 toes to bar
*pick a weight that is tough but unbroken for S2O.
*RX+ perform 2-4 bar or ring muscle-ups instead of T2B.
C) 3 sets for quality:
– 8 BB abdominal rollouts
– 20 banded pull aparts
Friday 12/28
A) Every 3 minutes x 6 sets:
– 4 deadlifts @ 72-75%
– 4 bench press @ 72-75%
B) 3 sets for quality:
– 8/side front foot elevated split squat on 45lb plate
– 8 weighted or 4 negative pull-ups
*At or above last week’s heaviest set weight.
C) 3 sets:
– hand over hand bent over sled pull x 1 length
– max effort set of diamond push-ups
– 4 BB curls with 8 second eccentric
Saturday 12/29
8am Masters
9am CrossFit
10am Intro To CrossFit
Sunday 12/30
8am Endurance
10-12pm Open Gym