Sunday, December 31 - Saturday, January 6

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Sunday, December 31 - Rest Day

 

Mobility of the Week - To be performed at home or during open gym.

Self-assessment -  

  • 10 overhead air squats w/red band around knees connected to rig,
  • 10 push ups
  • 10 arm circles (forward/backward) 

Smash w/ Roller or Lax Ball - 

  • Glutes
  • Hamstrings
  • Adductors (inner thigh)
  • Calves, Quads
  • Pecs
  • Upper Back/T-spine
  • Upper Trap
  • Lats
  • Forearms 

Resistance Bands -

  • Hip Grinders w/band (30-40 sec)
  • Cat/Camel 15 reps
  • Banded Good Mornings 2x10
  • Couch Stretch 30 sec/side
  • Wall Angels 2x10

Squat Test -

  • Hold the bottom of a squat 4 minutes total (Hold 30-40 sec increments) 

 

Monday, January 1 - CLOSED

Happy New Year!

At Home WOD: 10 Rounds for Time

  • 5 Burpees
  • 15 Air Squats
  • 10 Push-Ups
  • 15 Sit-Ups

 

Tuesday, January 2 - Regular Classes Today!

HERO WOD: 2 Rounds for Time

"Tommy Mac" 

  • 12 Burpees
  • 12 Thrusters (73/115)
  • 12 Burpees
  • 12 Power Snatch (73/115)
  • 12 Burpees
  • 12 Push Jerks (73/115)
  • 12 Burpees 
  • 12 Hang Squat Clean (73/115)
  • 12 Burpees
  • 12 OH Squat (73/115)

*30 minute time cap. Weight should be the same for all movements, using one barbell and should be moderately light!

Strength - 7:30PM

  • Snatch - 1 Rep Max
  • Clean & Jerk - 1 Rep Max
  • Back Squat - 1 Rep Max
  • Max Pull-Ups - in 2 minutes

 

Wednesday, January 3

Strength: 4 Rounds

  • 5 Strict Toes to Bar OR 10 Toes to KB (view here)
  • 10 L-Pops (view here)
  • 30 sec. of Freestanding Handstand Hold Practice

*Modify handstand holds with handstand or wall climb holds against the wall or plank holds.

WOD: Ladder for Time

  • 10 KB Swings (35/55)
  • 5 Toes to Bar
  • 20 KB Swings (35/55)
  • 10 Toes to Bar
  • 30 KB Swings (35/55)
  • 15 Toes to Bar
  • 20 KB Swings (35/55)
  • 10 Toes to Bar
  • 10 KB Swings (35/55)
  • 5 Toes to Bar

*20 minute time cap.

 

Thursday, January 4

Strength: 10 Minute MOMO

Front Squat

  • 3 Reps at 75-80% of 1 Rep Max

WOD: 10 Minute AMRAP

CrossFit Games Open 13.2 (compare to 2/16/17 & 10/25/16)

  • 5 Shoulder to Overhead (73/115)
  • 10 Deadlift (73/115)
  • 15 Box Jumps (20"/24")

Strength - 7:30PM

  • Snatch - 1 Rep Max
  • Clean & Jerk - 1 Rep Max
  • Front Squat - 1 Rep Max
  • Max Push-ups - in 2 minutes

 

Friday, January 5

Strength: Bench Press

  • 3x5

WOD Part 1: For Time

  • 75 Wall Ball (14/20) 

WOD Part 2: For Time

  • 1,000M Row

*There will be 3 scores today; heaviest bench press triple, max effort wall ball time, max effort row time.

 

Saturday, January 6

WOD: TABATA 

  • Double Unders
  • Pull-Ups
  • Bird-Dog 
  • Bike cal.
  • Slam Ball Over the Shoulder Toss 
  • MB Sit-Up (14/20)
Posted on December 31, 2017 .