Squats and 18.2

Monday, January 11, 2021

Happy Birthday Joe T and Mike A!

Pictured above: #RebelStrong

*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

CROSSFIT KIDS IS IN SESSION 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!

Please don’t forget to register AND check in for classes on our Push Press Members app.

If you don’t, you’ll receive harassing text messages from Tiffany…we may even implement a burpee penalty! Jk, jk, jk…or are we? 🙂

HOW TO USE THE NEW SCHEDULE

Step 1: Download the app

Step 2: Log in. It will look like this, but will say “Hi [your name]”.

Step 3:  Clicking the hamburger menu in the upper left-hand corner. It will reveal a left sidebar menu. Click Classes. 

Step 4: Once you click “Classes”, select the classes you would like to schedule.

Step 5: When you arrive for class, either on your app or at the front desk, follow the same steps to check in. This time you’ll go to the “RESERVED” TAB (A) and then touch the green button  RESERVED (B). 

Click CHECK IN and you’re all set to train!