11/21/2017

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

General Warm Up

:30 Jog

:30 Banded Forward Walk

:30 Banded Backward Walk

:30 Squats w/ Hip Circle

:30 Walkouts

:30 Heel Walk

:30 Alt Plank Shoulder Taps

Dynamic Warm Up

:30 Banded Facepulls immediately into…

:30 Banded Lat Pull Downs.

:30 Rest

:30 DB/KB Press (Light) Immediately into…

:30 DB/KB Crucifix Hold

:30 Rest

:30 KB FW Immediately into…

:30 KB OH Walk

:30 Rest

Gymnastics Volume Development

Metcon (No Measure)

Every :90 for 18:00 (3 Alt Sets of Each)

Set 1: 10 Standing SA DB Press/Arm

Set 2: 6-8 Barbell Curls @4142

Set 3: 3-6 Wtd Supinated Grip Chin Ups (RX+ 3-6 Wtd Strict Supinated CTB)

Set 4: 50 Singles (25 DU) + 2-3 Wall Walks w/ Push Ups

(RX+ ME 3”/2” DHSPU or 4 3”/2” DSHPU 5A01)

(Note: Score totals number of reps achieved each round of Wall Walks or HSPU; List weights used in the notes)

(Note: Goal is to add some weight from last week)

Conditioning

Warm Up:

3 Rounds at Increasing Speed

3 KBS

3 Breaths

3 Burpees

3 Breaths

Metcon (AMRAP – Rounds and Reps)

8:00 AMRAP

10 Russian KBS (1.5/1) (RX+ Alt DB Snatch 50/35)

15 Burpee BJ (24/20)

Mobility

Coach Led

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