A) Warm up to 80% back squat in 8 min
B) Every 3 min x 9 min (3 sets)
– 5 back squats @ 80-80+%
C) 2 sets:
With a 5 minute running clock, complete:
– 500/400 Meter Row or 400m run
– 40 Kettlebell Swings (70/53,53/35)
– AMRAP wallballs in remaining time
R5M between sets.
D) Mobility: barbell quad mash x 1-2 min per side
A) E2MOM x 12 min (6 sets)
Hang squat snatch + Squat snatch from below knee
B) EMOM x 15 min (5 sets)
Minute 1 – 5-7 TnG Deadlifts at (225/155, 185/125, 155/105, 135/85)
Minute 2 – 10-15 Ring dips
Minute 3 – 5-10 T2B
C) 3 sets not for time:
– 6-8 KB/DB rear foot elevated split squats @ 30X1
A) Every 6 minutes, for 24-30 minutes (4-5 sets):
– Row 500/400m
– 6 Power cleans @ 70%
– 10 pull-ups
*Advanced athletes perform CTB pull-ups
B) 3 sets not for time:
– 30-60 sec L-sit (accumulated)
– rest as needed
– 8-10 BB good mornings @ 30X1
– rest as needed
*Use partner to hold bottom of feet on L-sit if necessary. Can scale with boxes.
A) EMOM x 15 min (5 sets)
1: 5-10 HSPU (stay strict ALAP)
2: 6-8 BB bent over row @ 20X1
3: 3 seated box jumps (30/24”, 24/20”)
B) 3 rounds for time:
– 10 shoulder to overhead (135/95)
– 400 m run
No video post this week.
Make sure you are aware of the changes to this week’s schedule due to the New Year’s holiday…
Thursday 12/31 – Last class is 5:30pm (no 6:30 or 7:30pm)
Friday 1/1 – 10am class only
Saturday 1/2 – Regular schedule
——————–
Monday 12/28
A) Front squat build up
EMOM x 5 min
1: 2 @ 60%
2: 2 @ 65%
3: 2 @ 70%
4: 1 @ 75%
5: 1 @ 80%
R60S
E2MOM x 10 min
6: 1 @ 85%
7: 1 @ 87.5%
8: 1 @ 90%
9: 1 @ 90+%
10: 1 @ 90+%
B) EMOM x 15-18 min (5-6 sets)
min 1: 6 front squats from ground @ 60% of A
min 2: 12 KB swings (70/53, 53/35)
min 3: 5 burpees + 25 double unders (sub 25 power singles)
Tuesday 12/29
A) EMOM x 15 min (5 sets)
1: 5-10 HSPU (stay strict ALAP)
2: 6-8 BB bent over row @ 20X1
3: 3 seated box jumps (30/24”, 24/20”)
B) 3 rounds for time:
– 10 shoulder to overhead (135/95)
– 400 m run
Wednesday 12/30
A) Every 6 minutes, for 24-30 minutes (4-5 sets):
– Row 500/400m
– 6 Power cleans @ 70%
– 10 pull-ups
*Advanced athletes perform CTB pull-ups
B) 3 sets not for time:
– 30-60 sec L-sit (accumulated)
– rest as needed
– 8-10 BB good mornings @ 30X1
– rest as needed
*Use partner to hold bottom of feet on L-sit if necessary. Can scale with boxes.
Thursday 12/31 (New Year’s Eve – No 6:30 or 7:30pm)
A) E2MOM x 12 min (6 sets)
Hang squat snatch + Squat snatch from below knee
B) EMOM x 15 min (5 sets)
Minute 1 – 5-7 TnG Deadlifts at (225/155, 185/125, 155/105, 135/85)
Minute 2 – 10-15 Ring dips
Minute 3 – 5-10 T2B
C) 3 sets not for time:
– 6-8 KB/DB rear foot elevated split squats @ 30X1
– R60S
– TBA
– R60S
Friday 1/1 (New Year’s Day – 10am only)
TBA
Saturday 1/2
8am Masters
9am CrossFit
10am Level 2/Barbell
11am Free Intro to CrossFit
A) Front squat build up
EMOM x 5 min
1: 2 @ 60%
2: 2 @ 65%
3: 2 @ 70%
4: 1 @ 75%
5: 1 @ 80%
R60S
E2MOM x 10 min
6: 1 @ 85%
7: 1 @ 87.5%
8: 1 @ 90%
9: 1 @ 90+%
10: 1 @ 90+%
B) EMOM x 15-18 min (5-6 sets)
min 1: 6 front squats from ground @ 60% of A
min 2: 12 KB swings (70/53, 53/35)
min 3: 5 burpees + 25 double unders (sub 25 power singles)
A) EMOM x 16-20 min
Even: Bench press x 3 reps @ 75%
Odd: 220/180m row (scale down to 200/150m if needed)
B) 3 rounds for time:
– 400m run
– 15 pull-ups
– 20/15 perfect push-ups
C) Mobility – 3 rounds not for time:
– 10 dislocates
– door frame stretch x 30 sec
– lat foam roll x 30 sec/side
A) Front squat build up to 70%
B) E2MOM x 16 min
Front squat
– set 1: 3@70%
– set 2: 2@75%
– set 3: 2@80%
– set 4: 1@85%
– set 5: 1@90%
– set 6: 1@95%
– set 7: 1@95+%
– set 8: 1@95+%
B) 5 min AMRAP
– 25 Deadlifts (185/125, 155/105, 135/95, 95/65)
– 25 wallballs (20/14)
R2M
5 min AMRAP
– 25 cal row
– 25 wallballs
R2M
5 min AMRAP
– 25 box jump overs (24/20”)
– 25 wallballs