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Rest Day

Sunday, January 10, 2021

Pictured above: Marilyn being super adorable squatting, while demonstrating a beautiful squat which is below parallel.

WORKOUT OF THE DAY

Rest Day!

THIS WEEK-AT-A-GLANCE

MONDAY

*Try to get in early (no earlier than H:45)  to get back squat properly warmed up. Clock will start for stamina squats promptly at H:15*

1. STAMINA SQUAT

OTM x 16 (8 rounds)
Odd: 1 Front squat
Even: 2 Back squats

All sets 85-87% 1 RM FS

2. CROSSFIT OPEN WORKOUT 18.2

1-2-3-4-5-6-7-8-9-10 reps for time of:
Double dumbbell squats (35/50)
Bar-facing burpees

Directly into 18.2a:

1 Rep max clean (anyway)

Time cap: 12 minutes to complete 18.2 AND 18.2a

TUESDAY

1. 8 MINUTE EMOM

Odd: Touch and go power clean at 60% 1RM PC
Even: Kipping HSPU

Minute 1: 5 TnG PC
Minute 2: 12 KHSPU
Minute 3: 6 TnG PC
Minute 4:10 KHSPU
Minute 5: 7 TnG PC
Minute 6: 8 KHSPU
Minute 7: 8 TnG PC
Minute 8: 6 KHSPU

2. Dan Labelle WOD

For time:
50 Pull-ups
400 meter run
21 Power cleans 95/65
800 meter run
21 Power cleans 95/65
400 meter run
50 Pull-ups

Cap: 30 minutes

WEDNESDAY

1. OVERHEAD SQUAT POSITIONING

5 Sets:
1 Pausing overhead squat
70% 1RM Snatch
Build each round

2. GRIMACE

21-15-9
Over head squat 95/65
T2B
Directly into
15-12-9
Thruster 95/65
C2B

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…

OPTION 1: STRENGTH WORK

Dead lift 3X5 start at 60% 1RM and build each set
Alt with 8 push ups

Push press 3X5 at 60% 1RM PP and build each set
Alt with 15 sit ups or 10 GHD

Push jerk 3×3 starting at ending PP weight
Alt with 8 dips

Must finish by top of the hour

OPTION 2: RECOVERY WOD

20 Minutes for Quality:
50’ Single KB Farmer carry each arm
50’ Bear crawl
50’ Single KB Farmer carry each arm
2:00 cardio of your choice

FRIDAY

1. CANNONBALL

5 Rounds:
21/15 Cal row or 15/12 bike or 200m run
15 Box jump overs 24/20
7 Squat cleans 155/105
Cap: 25 minutes

2. HANDSTAND WALK + LUNGE

Alternating OTM x 10 (5 Rounds)
Odd: 50′ HS walk
Even: 50′ Single DB front rack lunge

NEWS AND UPDATES

OPEN REGISTRATION NOW LIVE!

We plan around the Open Season – it’s our annual goal.  And IT IS HERE!

First, what’s the Open? Once a year ahead of the CrossFit Games, CrossFit hosts an online qualifier that is accessible to ANYONE AND EVERYONE! It’s a $20 investment for 3 weeks of local competition to see where your fitness levels compared to last year, to others in the box, and to others across the world in your age bracket and gender.

The Open is returning to beginning March 11! This year the Open will be the most accessible Open in CrossFit history, as they will be providing equipment and equipment-free options for participants.

Register online here: https://games.crossfit.com/open

 

Open Gym, DU Workshop, and Team WODCFK WEEK OF 1/11/2021