Monday, November 2, 2020
Pictured above: Sarah D sure seems to be enjoying running…
WORKOUT OF THE DAY
AMRAP 2 Minutes
20/15 Cal row or 15/12 bike
ME SHSPU in time remaining
AMRAP 2 Minutes
ME strict pull ups in time remaining
BB: 75/55 (60+ 65/45)
1. BACK SQUAT
10x @ 65% of 1RM BS
8x @ 72%
6x @ 78%
4x @ 83%
2x @ 88%
2. FINISH LINE
Power clean 135/95
Bar facing burpees
Cap: 15 minutes
A recommended series of mobility and stretches as an option will also be on the board. This will be a regular option for Thursday programing from here on out.
OPEN GYM OR…
OPTION 1: CHAD PRACTICE (11/11)
75x Box step ups (20/16) with 45/35 BB on back
(=250X Steps ups…working to 1000 individual or 500/team)
**Only 75x if you did last week’s 5 rounds of 50x. If not, 5 rounds of 35-50 step ups depending on your level.
OPTION 2: 5 Rounds
1 Minute bike
1 Minute reverse lunges
1 Minute row
1 Minute KBS 53/35
1 Minute rest
OPTIONAL CASH OUT/TIME PERMITTING
21 Glute bridge with empty BB or DB – slow and controlled – full hip ext at top
9 Situps with DB at chest
2. JUMPIN JUMPIN
60/40 cal row
30/20 cal A-bike
20x PC & J 155/105
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
ROAD TO THE OPEN WORKSHOP: MUSCLE UPS
This Saturday 11/7 at 8:00 am. Pre registration required.
Suggested prerequisites for this are 3-5 chest to bar pull ups and 3-5 dips. One of these WILL be in the open. If you have the foundations, we can work with you on drills and you have enough time to obtain this skill prior to the open.