Strength:
3×16 front rack weighted barbell step-ups; as heavy as possible (20/16)
– rest as needed
For time:
Run 800m
3 rounds of:
– 20 HR Push-Ups
– 20 Jumping Squats (45/35)
– 20 KBS 24/16kg
Run 800m
Then…
Coach’s choice of core work
Author: Ryan Savard
Holiday Active Rest And Recovery
We hope that everyone is enjoying their holidays as much as we are. If you are taking a rest this week or traveling, be sure to stretch, hydrate, and keep moving (run, row, bike, swim). Also take this time to relax and think about some goals for the new year. There will be a new white board up containing everyone’s goals for the new year. I would like you to post at least two!
Schedule for the remainder of this week and next week:
Thursday: 10:30am & 6:30pm
Friday: 10:30am & 6:30pm
Saturday: 9am Masters (ages 50+) & 10am regular CrossFit
Monday (New Year’s Eve): open gym from 10am-12pm
Tuesday (New Year’s Day): closed
Wednesday: regular schedule
Dynamic warm-up:
– Shoulder warm-up
– Run 400m, 30 abmat sit-ups, 20 scapular push-ups, 10 pull-ups
then…
On the minute for 10 min:
Odd- 5 TnG power snatch – light/moderate load
Even- 20 double unders
+
On the min for 10 min:
Odd- 5 push press – moderate load
Even- 5 high box jumps
then…
surprise ending
“12 Days of Christmas”
1 Burpee
2 Handstand Pushups
3 Sumo Deadlift High-Pulls (95/65)
4 Box Jumps (24/18)
5 Thrusters (95/65)
6 KB Swings (70/55)
7 Pushups
8 Pullups
9 Clean and Jerks (95/65)
10 Walking Lunges
11 Wall-balls (20/14)
12 Power Snatches (95/65)
Perform the workout just as the “12 Days of Christmas” song is sung and refrained. 1 burpee, then 2 Handstand Pushups and 1 Burpee, then 3 SDLHPs 2 handstand pushups 1 burpee, etc…..
Test
test
Deadlift
5×3 @ 75-80% 1 RM with tempo of 31X1
then…
For time:
– 15 Strict Pull-ups
– 7 Push Press (155/105)
– 12 Strict Pull-ups
– 5 Push Press (155/105)
– 9 Strict Pull-ups
– 3 Push Press (155/105)
-then-
100 Double-Unders
Holiday Hours
MONDAY/XMAS DAY (24th & 25th) CLOSED
WEDNESDAY/THURSDAY/FRIDAY (26th – 28th) – 10:30am & 6:30pm ONLY
SATURDAY 29th – REGULAR HOURS
MONDAY 31st – OPEN GYM (10am-12pm)
NEW YEAR’S DAY – CLOSED
Every 30 seconds for 5 minutes (11 total reps):
1 Power Snatch @ 70% (of max Snatch any style)
then…
3 rounds for time:
– 800 m run
– 10 power cleans (155/105)