Welcome Back! Fall off the wagon a little these past few weeks? That’s okay and we don’t blame you. However, we will blame you if you don’t make the effort to fix it! Make coming to classes part of your daily routine again starting today. See you at the gym.

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Monday 1/4

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

 

Tuesday 1/5

A) Barbell cycling

4 sets:

– 8 UB TnG power cleans, R2M between each set

*Start at 50% or 1RM PC and build if able. Keep each set UB and work on efficiency.

B) EMOM x 15-18 min

1: 2-3 DB no-squat man makers (35-55/15-35)

2: 5-8 box jump overs 24/20”

3: 10, 20 or 40 DUs depending on ability

C) 3 rounds not for time:

– 12 supine medball hamstring curls

– L-sit x 30-40 sec accumulated

 

Wednesday 1/6

A) 3 rounds not for time:

– 6 banded YTWLs

– 10m handstand walk (use partner assist if needed)

– 3 broad jumps for distance

B) Every 6 min x 24-30 min (4-5 sets)

– Row 500/400m

– 10 thrusters 95/65

– 10 pull-ups

*More advanced athletes should perform CTB pull-ups.

*If you can’t keep up with every 6 min, scale down meters/reps.

 

Thursday 1/7

A) Banded Deadlift

– 10 banded singles at 65%; R30S between each

*use green band, 5% heavier than 12/16

B) Deadlift

set 1 – 5 reps @ 65%

set 2 – 5 reps @ 75%

set 3 – 3-5 reps @ 90% (up 2% from 12/16)

Rest 2-3 minutes between sets

B) EMOM x 15 min

1: 12 alternating DB snatches (50-75/20-45)

2: 5-15 ring dips

3: 220/180m row (scale down to 200/150m if needed)

 

Friday 1/8

A) EMOM x 8 min (4 sets)

– Snatch 3 position work at 65-75%

B) EMOM x 10 min (5 sets)

– 2 snatch lift offs (pause 1 sec at knee) + 1 snatch @ 75-85%

C) 3 sets not for time:

– 4, 8, 12 or 16 UB T2B (work on connecting reps)

– Lateral sled drag down and back

– AMRAP UB strict then kipping HSPU

D) 500 m row for time

 

Saturday 1/9

8am Masters

9am CrossFit

10am Level 2/Barbell

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

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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