Fight Night

Monday, November 2, 2020

Pictured above: Sarah D sure seems to be enjoying running…

1. SKILL/SWOD

STRICT GYMNASTICS
3 Rounds:

AMRAP 2 Minutes
20/15 Cal row or 15/12 bike
ME SHSPU in time remaining

directly into..

AMRAP 2 Minutes
50 DU
ME strict pull ups in time remaining

2. METCON

FIGHT NIGHT (like FGB)
20’ AMRAP
20 Thrusters
20 Hang power snatches
20 Box jumps
20 OHS
20/15 cal row or 15/12 bike

BB: 75/55 (60+ 65/45)

TUESDAY

1. BACK SQUAT
10-8-6-4-2
10x @ 65% of 1RM BS
8x @ 72%
6x @ 78%
4x @ 83%
2x @ 88%

2. FINISH LINE
For time:
21-15-9
Power clean 135/95
Bar facing burpees
Directly into…
800m run

Cap: 15 minutes

WEDNESDAY

1. GYMNASTICS STAMINA
3-4 Rounds for quality:
250m row (or 15/12 cal bike)
25’ Handstand walk
3-5 BMU
25’ Handstand walk

2. PAUL BUNYON
AMRAP 15 Minutes
60 DU
20/15 Calorie bike (or 28/21 cal row)
9 DL 275/185

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 programing from here on out.

OPEN GYM OR…

OPTION 1: CHAD PRACTICE (11/11)
3 Rounds:
500m row
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

OPTION 3: MISSING ELEMENTS FROM THIS WEEK
30’ AMRAP
50 DU
40 WB
30 T2B
20 Burpee
10 KBS 70/53

OPTIONAL CASH OUT/TIME PERMITTING
1-2 Rounds:
21 Glute bridge with empty BB or DB – slow and controlled – full hip ext at top
15 T2B
9 Situps with DB at chest

FRIDAY

1. STRICT GYMNASTICS
For quality:
20 mins to work through:
10-9-8-7-6-5-4-3-2-1
Strict pull ups
Strict HSPU

2. JUMPIN JUMPIN
For time:
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!

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.