Stamina Squats and All That

Monday, December 14, 2020

Pictured above: CFK athlete, Mackenzie Blu pushing through 2 minutes of devil presses! She finished first overall (8-10 y/o), first in floater WOD, and recognition for her exemplary sportsmanship at the recent Winter WODerland competition.

WORKOUT OF THE DAY

1.STAMINA SQUATS
OTM x 12 min
Min 1 3 FS
Min 2 6x BS
63% 1RM FS

2. ALL THAT
For time:
21 PSn 75/55
21 OHS
15 PSn
15 OHS
9 PSn
9 OHS
Directly into
50/35 cal row, or 35/25 cal bike or 400m run
Directly into
9 Psn
9 OHS
15 Psn
15 OHS
21 Psn
21 OHS
Cap: 25 mins

THIS WEEK-AT-A-GLANCE

TUESDAY

1. LEAD FOOT
AMRAP 4:00
27 cal row or 20 cal bike
27 Burpees
27 C2B 
Rest 4:00
AMRAP 4:00
21 cal row or 15 cal bike
21 Burpees
21 T2B
Rest 4:00
AMRAP 4:00
15 Cal row or 10 cal bike
15 Burpees
15 Pull ups

2. HS WALK PRACTICE
Option 1: HS WALK SPEED PRACTICE
5 Rounds: (2:00 active work)
12/9 Cal bike (1:00)
50’ HS Walk (1:00)
Rest 2:00
This option is best for athletes proficient in HSW able to walk 10-15’ UB consistently

Option 2: HS WALK PRACTICE
5 Rounds:
9/6 Cal bike (<=1:00)
1:00 HS Walk practice
Rest 2:00
This option is best for athletes who are working on walks with less than 10-15′

WEDNESDAY

1. LOCH NESS MONSTER
For time:
50 WB 20/14
50 BJ 24/20
50 WB
OTM: 5 DL 225/155
Cap: 15:00

2. BARBELL CYCLING
OTM x 7
Min 1: 7 HSqCl+1 PJ
Min 2: 6 HSqCl+2 PJ
Min 3: 5 HSqCl+3 PJ
Min 4: 4 HSqCl+4 PJ
Min 5: 3 HSqCl+5 PJ
Min 6: 2 HSqCl+6 PJ
Min 7: 1 HSqCl+7 PJ

BB=55% 1RM SqCL & J

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: LINDA AS A SWOD
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

OPTION 2: OPTIONAL ACTIVE RECOVERY
For quality:
4:00 Mchine cardio
40 Situps
40 Russian KBS
3:00 Machine cardio
30 Situps
30 RKBS
2:00 Machine cardio
20 Situps
20 RKBS
1:00 Machine cardio
10 Situps
10 RKBS

FRIDAY

1.TREAD WATER
For time:
2K Row
150 DU
10 Rounds of Cindy (1 round=5 pull ups, 10 push ups, 15 squats)
Cap: 25 minutes

2. GYMNASTICS PRACTICE
10’ Bar muscle up practice
Progressions posted at the box

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

C2B AND HSPU
OPEN WORKSHOP THIS SATURDAY

12/19-C2B & HSPU Workshop
We’re combining the push and the pull in this workshop to give some relief to each movement during the workshop. Prerequisites for this workshop are strict pull ups and kipping pullups, as well as no fear of kicking upside down and you have been practicing negative HSPU in class.