So You Wanna Be A Shot Caller

Monday, November 16, 2020

Pictured above: Maybe the happiest we’ve ever seen Jenn Blu.

WORKOUT OF THE DAY

1. GYMNASTICS BENCHMARKS
1 Set: ME UB SHSPU  (2 minutes)
1 Set: ME UB Strict pull up (2 minutes)

2. SHOT CALLER 
5 Rounds:
21 WB 20/14
18 Alt DB Psn 50/35
15 BJ 24/20
12 T2B

THIS WEEK-AT-A-GLANCE

TUESDAY

1. FRONT SQUAT
3-1-3-1-3-1
Set 1: 3 @ 75% 1RM
Set 2: 1 @ 80%
Set 3: 3 @ 75%
Set 4: 1 @ 85%
Set 5: 3 @ 75%
Set 6: 1 @ 90%

2. 10x 100m SPRINTS
90 Seconds rest between

Don’t worry, we have a rain sub workout if needed 🙂

WEDNESDAY

1. SNATCH BALANCE COMPLEX 
5 Sets:
1 Snatch grip push jerk (BTN)
1 Overhead squat
1 Snatch balance
Set 1: 70% 1RM Snatch
Set 2: 73%
Set 3: 76%
Set 4: 79%
Set 5: 82%

2. OPEN TEST
AMRAP 20′
50 WB (20/14)
50 DU
40 BJ 24/20
40 T2B
30 C2B
30 Burpees
20 Clean (145/100)
20 Jerk (145/100)
10 SN (145/100)
10 Ring muscle ups

*Compare to 9/20/19. This is an AMRAP, if you finish the RMU, start back at WB.

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. PAUSING SNATCH COMPLEX 
6 Sets:
1 Pausing power snatch (1 second above parallel)
1 Pausing squat snatch (1 second at bottom)
Set 1+2: 70% 1RM Psn
Set 3+4: 74%
Set 5+6: 78%
Rest 1:00-2:00 between sets

2. OPTIONAL ACTIVE RECOVERY
AMRAP 20’
500m Row
100m Farmer’s carry
400m Run
100’ Dual DB Bear Crawl

FRIDAY

1. GYMNASTICS STAMINA BENCHMARK
For time:
100 DU
50’ HS Walk
80 DU
50’ HS Walk
60 DU
50’ HS Walk
40 DU
50’ HS Walk
20 DU
50’ HS Walk
Cap 10’

2. THE LANDLORD
AMRAP 12′
35 DU
9 DL
7 HPC
5 PJ
BB: 155/105

3.  PUSH JERK 
On the 1:30 x 5
1 Push Jerk
1 Split Jerk
Set 1 70% 1RM PJ
Set 2 74%
Set 3 78%
Set 4 78-82%
Set 5 78-86%
Set 6 78-90%

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

DO YOU HAVE HUMANA AS A HEALTH INSURANCE PROVIDER?

If you have Humana as a health insurance provider you may be able to get credit for training at Rebels.  We are a participating gym for the Humana Go365 Program. Ask a Head/Lead Coach if you have questions on how to register Rebels as a provider and earn points for training.