A Day To Rest

Sunday, November 29, 2020

Happy Birthday Chris Mc!

Pictured above: Why does Coach Hay make everything look easy? #Strong

WORKOUT OF THE DAY

THIS WEEK-AT-A-GLANCE

MONDAY

1. STAMINA SQUATS
OTM x 8 minutes (4 rounds)
Min 1: 5 FS
Min 2: 10 BS
Week 1 of 5

2. CHASING WATERFALLS 
4 Rounds
30/24 Cal row or 22/15 Bike or 300m run
30 WB 20/14
30 Alt DB PSn 50/35
25 minute cap

TUESDAY

1. HS WALK BENCHMARK
For time: 300’ HS Walk
5 minute cap

2. TRIPLE SEC
For time:
15-12-9
Kipping HSPU
T2B

200 DU

12-9-6
Kipping HSPU @ 3.5/2” deficit
C2B Pull ups

150 DU

9-6-3
Kipping SHPU @ 5”/3.5” deficit
BMU

100 DU

20 minute cap

WEDNESDAY

WISE MEN
AMRAP 3:00
3 PC 135/95
3 FS
3 PJ
Rest 3:00

AMRAP 3:00
3 PC 155/105
3 FS
3 PJ
Rest 3:00

AMRAP 3:00
3 PC 185/135
3 FS
3 PJ

5 Minutes rest directly into:
7 Minutes to build to a heavy complex:
1 PC
3 FS
1 SJ

THURSDAY

A recommended series of mobility and stretches as an option will also be on the board. This will be a regular option for Thursday programming from here on out.

OPEN GYM OR…

1. SNATCH TECHNIQUE
6 Sets
1 Low hang PSN
2 Low hang Squat Sn
Set 1 60% 1RM Sq Sn
Set 2 65%
Set 3 70%
Set 4,5,6 75%

2. OPTIONAL RECOVERY
AMRAP 20
1 Rope climb *  (at your own risk, not covid sanitized)
10 Dbl DB box step overs
20 Abmat situps
30/21 cal row

FRIDAY

1. SIDE EFFECT
AMRAP 10’
5 DL 335/235
10/7 Cal A-Bike, 13/10 Cal Row or 200M run
50’ HS Walk

5:00 rest

AMRAP 10’
10 DL 225/155
15 Kipping HSPU
200m Run

2. OPTIONAL/TIME PERMITTING
2-3 Rounds:
25 Abmat situps
1:00 Plank
15 Pushups

NEWS AND UPDATES

 

UPCOMING
CROSSFIT COMPETITIONS
 

Saturday, January 16, 2021
CROSSFIT ABF NEW YEAR’S REVOLUTION
Location: Valor Fitness
Price: $180 for a team of 2
The New Years Revolution event will feature opposite-sex teams of two competing in novice, intermediate, Rx and masters division.
Registration: link here

Saturday, January 30-31, 2021
CLEARWATER RUNNING FESTIVAL
Location: Clearwater Beach
Price: $35.00 for the mile up to $100.00 for the marathon
Races: 1 mile, 5K, 5mile, Half Marathon, Marathon (plus greater distances)
Registration: link here

Saturday, February 6, 2021
THE VALOR GAMES
Location: Valor Fitness
Price: $150 for a team of 2
Divisions: Novice, Intermediate, Masters 35+, Rx
Registration: link here

Thursday, February 18th – Monday, March 22nd
THE CROSSFIT “OPEN”
Location: Hosted at Rebels
Price: $20.00 for the 5 weeks, paid directly to CrossFit
All age and ability divisions
Registration: coming soon

Saturday, May 8th
MASTER’S MAYHEM
Location: CrossFit Palm Harbor
Price: $70 per person
Individual competition: beginner, intermediate, elite
Age divisions: 35-39, 40-44, 45-49, 50+
Registration: link here