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Box Squats and From the Top

Monday, January 4, 2021

Happy Birthday Sosa!

Pictured above: #RebelStrong

WORKOUT OF THE DAY

MONDAY

1. BOX SQUATS
7 Sets of 2 reps:
Set 1+2: 60% 1RM BS
Set 3&4: 65%
Set 5-7: 70%

2. FROM THE TOP
1 Round:
25 Power snatch
25 Overhead squat
25 Squat snatch

OTM: 5 T2B
BB: 115/85

Cap: 20 minutes

THIS WEEK-AT-A-GLANCE

TUESDAY

1. HOMEWARD BOUND
AMRAP 20
20 Burpee box jump overs 24/20
40/30 Cal row OR 30/22 cal bike OR 400m run
80 DU

2. HSPU
2 Rounds NFT:
30% Dead stop Strict HSPU
50% Strict HSPU
70% Kipping HSPU
Rest 1-2 minutes between rounds

WEDNESDAY

1. FIFTH WHEEL

AMRAP 5:00
7 Rounds of “The Chief” 115/85
ME Cal bike OR row

Rest 5:00

AMRAP 5:00
6 Rounds of “The Chief” 135/95
ME Cal bike OR row

Rest 5:00

AMRAP 5:00
5 Rounds “The Chief” 185/135
ME Cal bike OR row

The Chief=
3 Power clean
6 Push ups
9 Squats

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…

OPTIONAL ACTIVE RECOVERY*

2021m row OR 4850m bike
OTM: 5 Burpees over rower

Cap: 40 minutes

*Nasal breathing only

FRIDAY

1. NICOLE
AMRAP 20
400m run
ME Pull ups

2. FUN CONDITIONING
12 Minute EMOM
ODD: 10 Alt pistols
EVEN: 50’ HS walk

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!

NEWS AND UPDATES

BEYOND THE WHITEBOARD: TRACK YOUR FITNESS

The newly enhanced BTWB app is the longest-running statistics tracker in the sport of CrossFit. It’s like your WOD Book or Workout Journal, only smarter!

Check out @crossfitbtwb on Instagram or Facebook.

As we’re all trying to figure out “how good we are”, BTWB has the most data you can use to determine not only your rankings by gender and age group, but by the style of training we do…from CrossFit Total…to Cindy…to a 500M Row.


If you’re not tracking your WODs, shame on you. Seriously, you’re losing the statistical benefit of seeing your progress.

CrossFit is our SPORT. We measure progress from month to month, year to year, workout to workout. Humans, in general, need to progress in life, and your training is no different.

You can use BTWB THROUGH BTWB and enter your own WODs and reps and scores.  Or, y0u can subscribe to BTWB THROUGH REBELS, for $7.00/month, and well do all the hard work for you. All you have to do is enter your score and whether you Rx’d or scaled it.

Included Features:

  • Rebels WODs will be pre-loaded (No more writing down your workouts, only
    submitting your score!).
  • Get tomorrow’s WOD the night before!
  • No more figuring out a ton of percentages. Weightlifting and gymnastic percentages will be automated based off prior input.
  • See where you ranked in the WOD against all the Rebels who submit throughout the day.
  • Tracking of benchmarks and lifts will be recorded and easily sorted.
  • Track not only your fitness but also your sleep and mobility.
  • Analyze your weaknesses.
  • See where you rank in popular workouts (Cindy, Fran, etc…).
  • You’re special: this is only offered to current athletes of CF Rebels.

Inquire with a head coach for details.

CFK WEEK OF 1/4/2021Homeward Bound Followed by SHSPU