11/20/2017

Announcements

Schedule Reminders:
Wed 11/22 – No 6:30 Group Class (All other classes normal)
Thur 11/23 – Thanksgiving Day: 8a and 9:30a Only
Fri 11/24 – Black Friday: 5:45a/8:30/9:30a Only

** No Open Gym on these Days
** Childcare available at 9:30 Classes Only

C2 – CrossFit

Warm-up

:30 Jog

:30 Jumping Jacks

:30 Squats

:30 Walking Hamstring Stretch (Heel Down/Toe Up)

:30 Walking Samson Stretch

:30 Walking Cradle Stretch

10 Air Squats w/ :02 Pause in Bottom

Barbell Warm Up

(Abbreviated Version)

5 Good Mornings

5 Back Squats

5 Elbow Rotations (Back Rack)/Side

5 Strict Press

5 Push Press

5 Front Squats

5 RDL

Strength

Back Squat (Every 4:00 for 16:00)

Set 1: 10 @ 45-50%

Set 2: 12 @ 50-55%

Set 3: 14 @ 55-60%

Set 4: Est 20-Rep Max Back Squat

Conditioning

Oct/Nov 2017 Tester 2 (Calories)

16:00 Alt EMOM

Min 1: 15 DL (115/75) (RX+185/135)

Min 2: 15 Hanging Knee Raises (RX+ 12/10 T2B)

Min 3: :45 AMRAP for Cals (AB)

Min 4: Rest/Walk
(Note: Must complete Min 1 & 2 as prescribed to score cals as RX or RX+)

Mobility

Coach Led

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