Squats and Annie

Monday, January 18, 2021

Pictured above: Mete’s Monday feelings

Group Warm Up at H:05

1. STAMINA SQUATS 
OTM X 16 (8 Rounds):
Minute 1: 2 Front squats
Minute 2: 4 Back squats
75-77% 1RM FS

2. ANNIE
50-40-30-20-10 Reps For Time
Double-Unders
Sit-Ups (feet secured)
Cap: 15 minutes

TUESDAY

1. DELIGHT
AMRAP 15:
12 Box jump overs 24/20
12 DL
9 Bar facing burpees
9 Hang power cleans
6 BMU
6 Push jerks
BB: 155/105

2. GROUP BURGENER PRIMER

Then…

Build to a heavy single high hang squat snatch
Starting at 60%
Goal 7-10 sets
~1 per minute

WEDNESDAY

1. CONTROL-ALT-DELETE 
On the 5:00 x 4 Rounds:
20 Alt DB Snatch 50/35
40 Air squats
15/12 Cal bike or 20/15 row or 200m run

2. KINDA DEATH BY PULL UPS
EMOM, every minute add 1
For volume, not score
Cap:15 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…

1. OPTIONAL ACTIVE RECOVERY 
For Quality:
1 Mile run
200m Farmer carry (light)
10 TGU per side (w/ hip bridge)
200m sandbag carry
1 Mile run
Cap: 30 minutes

FRIDAY

1. ON THE 0:00 BLITZEN 
5 Rounds:
20/15 Cal row, 15/12 bike or 200m run
10 Thrusters 95/65
Cap: 15 minutes

Directly into

ON THE 15:00 THRUSTER COMPLEX
In five minutes, build to a heavy complex:
3 Front squats
1 Jerk (or split jerk)

2. TABATA!

TABATA: T2B

Directly into…

TABATA: KHSPU

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!

Registration for the 10th Annual Battle of the Sexes will be this week! Register at the box! You’ll be in for a fun day with your Rebel Fam…we promise.