Sunday Rest Day

Sunday, February 2, 2020

REST DAY

THIS WEEK AT A GLANCE

MONDAY

1.
“The Upset”
This is a Low Bar Back Squat wave including only two sets.
1st set- You will start at a designated weight off of your 1RM. You will perform 3 reps at that weight. Without putting thanks bar down, your teammates will assist you in putting 20/10 more pounds on the bar. You will do 3 reps at that weight. You will continue that scheme until you can no longer complete 3 reps at the designated weight. You will switch and the other partners will complete their 1st set.
2nd set- You will start at the LAST successful load you completed 3 reps at. You will complete AMRAP of this weight. Once you can no longer complete reps at this weight, your teammates will take 20/10 pounds off the bar. You will then complete AMRAP at that weight. You will continue this scheme until finishing your last AMRAP at the starting weight from set 1.

2.
For Time:
60 DU
20 Single Arm Dumbbell HC&J 50/35 (10 each arm)
50 DU
20 Alternating DB PSN 50/35
40 DU
20 Single DB Front Squat 50/35 (Right arm)
30 DU
20 Single DB Front Squat 50/35 (Left arm)
20 DU
20 Alternating DB PSN 50/35
10 DU
20 Single Arm Dumbbell HC&J 50/35 (10 each arm)

TUESDAY

1.
For Time:
1 Mile Run + 100 Abmat Situps

2.
20Mins Skill Work
3-5Rds NFT
1x Ring Ms Up + 5x Ring Dip
15x Toes to Rings
2x Rope Climbs

WEDNESDAY

1.
10RM Push Press

2.
“Opening Day”
21-15-9
WB 20/14
C2B Pullup
Thruster 95/65
BJ 24/20
KBS 53/35

Cap: 20Min

THURSDAY

OPEN GYM OR…

“GRUNT WORK”
3-5Rds NFT:
7x Double DB Turkish Situp
:20Sec Supinated Dead Hang
7x Seated Box Jump (AHAP)
50ft DB Bear Crawl
50ft Backward DB Bear Crawl
50ft Single DB OH WL
50ft Single DB OH WL (opposite arm)

FRIDAY

1.
“Trot”
For Time:
2 x 400m Run
Rest 2min btwn
4x 200m Run
Rest 1min btwn
8x 100m Run
Rest 1min btwn

2.
For Time:
10!
Unbroken Pullup

NEWS & UPDATES

UPCOMING &  IMPORTANT DATES AND EVENTS

THE NEXT BRING A FRIEND WOD IS FEBRUARY 29th!
Help your friends and family learn the benefits of CrossFit – bring them!

Saturday, February 8th
8am: Open Gym & Yoga
9am: Coach Jaida’s Team WOD

Saturday, February 15th
8am: Open Gym & Team WOD
9am: The 9th Annual Battle of the Sexes Commences! (9am – approx 2pm)
Everyone can participate! CrossFit-Style WODs, Scavenger Hunt, Traditional Trivia…Rebel Men vs. Women!

Saturday, February 22nd
8am: Open Gym & Yoga
9am: Coach Paul’s Team WOD

Saturday, February 29th- LEAP DAY
8am: Open Gym & Yoga
9am: Coach Ed and Sam’s Team WOD