Big Baller
Monday, September 14, 2020
Happy Birthday Darcy and Rach M!
Pictured above: Rest Day, Jess Pav, and Blaine supporting the Rebel Fam at the Kilos for Koalas event.
WORKOUT OF THE DAY
We’re at the board at H:05 today, so don’t be late! 🙂
1. SKILL/SWOD
0:00-6:00 Alternate between:
30x DU
3x Strict C2B pullups
6:00-15:00 Alternate between:
:30 Freestanding HS hold
:10 Strict pullup +:10 chin over bar hold (controlled eccentric)
10x Deficit pushup (dumbbell, plate, parallette)
THIS WEEK-AT-A-GLANCE
TUESDAY
We’re at the board at H:05 today, so don’t be late! 🙂
1. The Ocho
On the 4:00 x 8 rounds
20/15 Calorie row or 15/12 calorie bike
200m run
2. Accessory
Move through swiftly:
30 Weighted abmat situps
30 Mountain climbers
30 Abmat situps
50m OH KB/DB carry L*
50m OH KB/DB carry R*
*Carry L side to 100m turnaround, carry R side back.
WEDNESDAY
1. Gymnastics Skill/Capacity
A) Have RMU & KHSPU
Alternate between 3-5 RMU and 7-10 KHSPU
B) Almost have or have one RMU and a few KHSPU
Alternate between 1 RMU and 3 KHSPU
2. 20 Questions
20 PC
20 Thruster
20 PP
20 HPSn
20 OHS
20 FS
OTM: 5x Burpees
BB=95/65
Cap=20 minutes
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. PR 3X5
Alternate with 6x pistols each side
2. BB Bent over row, supinated, 3×8
Alt 1:00 HS walk practice or 50’ HS walk
3. KB Complex (with single KB)
For quality: 3-5 rounds:
10x Swings
10x Cleans (alt)
10x FR step back lunge (KB on right for 5, left for 5)
10x PP (5/side)
10x OHS (5/side)
FRIDAY
We’re at the board at top of the hour today, so don’t be late! 🙂
1. Strict Gymnastics
15 Minutes to:
21-15-9 (45)
Strict pull ups
Strict T2B
Strict ring dip
2. Death by Thruster Load
10 Minute EMOM
1x Climbing thruster OTM
EMOM add 10/5#
CROSSFIT KIDS IS IN SESSION 3PM, 4PM, 5PM & 6PM TODAY
Please be aware of CFK’s need for the west rig. Classes are often preset with boxes and other equipment, so please ask a coach before taking equipment or setting up in this area.
-Many thanks from the CrossFit Kids Classes!
