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