Sunday

Sunday, December 6, 2020

Happy Birthday David N!

Pictured above: CrossFit Kids athlete Kennedy signing her first ever competition workout sheet!

WORKOUT OF THE DAY

Kids Competition Winter WODerland is happening today!!! Join us as we cheer on Landon, Mackenzie, Kennedy, and Amari!

For more information on the event visit https://www.facebook.com/WinterWODKids/

THIS WEEK-AT-A-GLANCE

MONDAY

1. STAMINA SQUATS 
OTM x 10 min (5 rds)
Min 1 4 FS
Min 2 8 BS
57% 1RM FS
Week 2

2. NO AIR
42 Pull ups
21 PSn
30 C2B Pull ups
15 OHS
18 BMU
9 Sq Sn

BB: 115/85
Cap: 25’

TUESDAY

1. BINGO BANGO
AMRAP 18’
15/12 Cal Bike or 20/15 cal row or 200m run
12 PC 115/85
9 Burpee BJO 30/24

2. GYMNASTICS CONDITIONING
For quality:
21 Burpees
2:00 HS walk practice (goal is 50’)
15 Burpees
2:00 HS Walk practice
9 Burpees
2:00 HS Walk practice
Cap: 10′

WEDNESDAY

I. BUY LOW, SELL HIGH (25’)
A. AMRAP 5’
Buy in: 150 DU
10 Kipping HSPU
15 OHS 95/65
Rest 3’

B. AMRAP 5’
Buy in: 100 DU
10 Kipping HSPU
10 OHS 135/95
Rest 3’

C. AMRAP 5’
Buy in: 50 DU
10 Kipping HSPU
5 OHS 185/135

II. PUSH JERK
3 Rounds (from the deck)
12 PJ at 60% 1RM
12 Pushups

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: WORK LIST FOR THE WEEK:
15’ AMRAP (for quality)
250m Row
:20 Accumulated LSit
5 Attempts at Ring/Bar MU Progression
16 Alternating pistols or progressions

OPTION 2 ACTIVE RECOVERY
For quality:
1 Mile run
200m Sandbag run
200m Farmer carry
200m Sandbag run
1 Mile run
Cap: 40′

FRIDAY

I. GREEN MONSTER
3 RFT:
50 WB 20/14
25 T2B
10 Devil Press 50/35
Cap: 30’

II. ACCESSORY WORK/time permitting
2 Rounds
10 Dips as hard as possible (ring, bar, box)
8 Strict pull ups
6 Parallette pushups
:30 Chin over bar chin-up hold (underhanded)

NEWS AND UPDATES

Whoop There It Is
(I know, we are cheesy)

You may have seen some of your coaches and fellow athletes wearing a wrist band that looks something like this.

This is a Whoop. It collects physiological data to provide you with data on your body’s sleep, recovery, strain and more.

Ask one of your fellow athletes (We know Tracy, Chris B and Kelly Mc wear one) or coaches Moana, Andy, Fields, Leigh, Derek, or Tiff for their invitation code for you try try 30 days of Whoop for free!

Along with learning how to optimize your training through your Whoop data, you can join communities of friends and family, and those of similar demographics, region or interests.

Rebels has a Whoop community!! If you’ve got a Whoop and we don’t know it, join our group!!

Learn more about Whoop here: WHOOP – The World’s Most Powerful Fitness Membership.