REST DAY!

Sunday, October 25, 2020

Pictured above: Irma!!! WE MISS YOU!!! <3

BIG ANNOUNCEMENT!  WATCH BELOW …

Ed and Sam are thrilled to announce the passing of the torch to Derek Fields. Congratulations to Derek, the new owner of CrossFit Rebels. Derek is a Level 2 coach with a history in CrossFit, including working for CrossFit HQ! Derek has exactly what need to ensure that CFR is around for ANOTHER 10 YEARS (check out the video and get your butts in here and meet him this week!)

MONDAY

1. GYMNASTICS CONDITIONING
AMRAP 7 Minutes
1 Pausing SHSPU (1”@floor)
1 Strict HSPU
1 Kipping HSPU
10 Alternating pistols
2 Pausing SHSPU
2 Strict HSPU
2 Kipping HSPU
10 Alternating pistols
3 Pausing SHSPU
3 Strict HSPU
3 Kipping HSPU
10 Alternating pistols
Continue adding 1 rep on pressing gymnastics

2. DOWN TO EARTH
7 Rounds:
200m run
7x Thrusters 115/85
7x Bar facing burpees
20 Minute cap

TUESDAY

1. PAUSING PP COMPLEX 
5 Sets from the rack (about 1:00/set)
1 Pausing PP (3”@dip)
1 PP
Set 1: 50% 1RM PJ
Set 2: 55%
Set 3: 60%
Set 4: 60-65%
Set 5 60-70%

2. FRONT/BACK SQUAT 
5 Supersets from the rack (about 2:00/set)
3 FS
6 BS
Rest as needed between sets
Set 1: 55% of 1RM FS
Set 2: 58%
Set 3: 61%
Set 4: 64%
Set 5: 67%

3. ROUND AND ROUND
AMRAP 16 Minutes
Buy-in: 50/35 Cal bike/row, 1000m run
Time Remaining:
15 BJO 24/20
12 C2B
9 Double DB PC 50’s/35’s

WEDNESDAY

1. SQUAT CLEAN THRUSTER (CLUSTER) 
OTM x 10
1 Squat clean thruster (cluster from the deck)
Set 1: 60% 1RM Jerk
Set 2-10 Build to a heavy single

2. SQUAT SNATCH PRIMER 
3-5 Sets, warming up to or above WOD weight:
3 Squat snatch (not TnG)

3. MIDDLE MANAGEMENT
For time:
40/30 Cal row or 31/21 bike or 400m run
20 Squat snatch 115/85
40/30 Cal row or 31/21 bike or 400m run
10 Minute cap

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 programing from here on out.

OPEN GYM OR…

OPTION 1: CHAD PRACTICE (11/11)
5 Rounds:
500m row
50 Box step ups with BB on back 45/35
(=250X Steps ups…working to 1000 individual or 500/team)

OPTION 2: THINK
For Time, partition as desired
3K row
50 GHD situps
10 Rope climbs

OPTION 3: ACTIVE RECOVERY
40 Minute bike
Every 5:00 x 8 sets
5 Strict pull ups
100ft Singe arm farmers carry each
20 Second hollow hold

FRIDAY

1.  Ring Muscle up Drills Practice
Progressions posted at the Box

2. KICK PUSH
Ascending ladder for 12:00
3 PP 115/85
3 T2B
3 Cal bike/row/10m shuttle run

3. SPLIT JERK (Time permitting)
10 mins to work to a heavy single split jerk from the deck