Announcements
“Give a Gift. Get a Lift.” Sounds like a plan to us! This year’s service event, Naughty or Nice, benefits local children in need. Bring a toy, take part in an awesome WOD and spread a little extra holiday happiness.
Get all the details and get registered at http://naughtyornice.events.
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED
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Around the World Lunge Warmup (No Measure)
3 rounds of:
20 high knees
20 butt kickers
20 jumping jacks
20 front/back shuffle
Rest 30 seconds
Complete 3 cycles, then reverse directions:
Step forward Lunge R
Step forward Lunge L
Step back Lunge R
Step back Lunge L
Side Lunge R
Side Lunge L
Farewell thine legs (Time)
Row 50 Calories, then:
5 Rounds of:
50 Single Unders
10 Step forward lunges (5 per leg)
10 Box Step Ups 20″ (5 per leg)
10 Step back lunges (5 per leg)
10 Lateral Box Step Ups 20″ (5 per side)
50 single unders
Rest 30 seconds
Rx = Holding a 40/25# dumbbell for all lunges and step ups
Rx+ = Double unders, finish with 50 bike calories
Abdominal Supplement 23 (No Measure)
3 Rounds for quality:
30 Alternating Leg V-Ups
30 Alternating Plank Leg Raises
30 Bicycle Sit Ups
Announcements
“Give a Gift. Get a Lift.” Sounds like a plan to us! This year’s service event, Naughty or Nice, benefits local children in need. Bring a toy, take part in an awesome WOD and spread a little extra holiday happiness.
Get all the details and get registered at http://naughtyornice.events.
Free Friend Friday Holiday Edition is almost upon us! Give a friend the gift of fitness FREE at any class all day!
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
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Burgener Warm-up (No Measure)
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
https://library.crossfit.com/free/pdf/53_06_Burgener_Warmup.pdf
https://www.youtube.com/watch?v=67oV26VJUzo
Spend time on the Power Clean & Split Jerk today as well. Do all of this with PVC, before any weight is applied. You are not in a hurry. Practice and master with no weight before adding light weight. Only go heavy if form is perfect. LISTEN TO YOUR COACH!
EMOM 13 (AMRAP – Reps)
20 Minutes:
Minute 1: 2 Snatch
Minute 2: 40 Double Unders
Minute 3: 2 Power Clean + 1 Split Jerk
Minute 4: Max over the bar Burpees to 30 seconds
Use 1 bar. You may increase or decrease load as you wish. In order for your burpees to count toward your score, you must make all lifts + complete all double unders in that round before each minute is up. Score is heaviest snatch + heaviest clean & jerk complex + burpees. Clips must be on the bar in order for any lift to count. FORM BEFORE LOAD, ALWAYS.
Cardio alternate:
Minute 1: Bike Calories
Minute 3: Row Calories
Abdominal Supplement 61 (No Measure)
200 Russian Twists AHAP
200 Flutter Kicks
100 side plank hip bridges per side
Partition reps as needed.
Announcements
“Give a Gift. Get a Lift.” Sounds like a plan to us! This year’s service event, Naughty or Nice, benefits local children in need. Bring a toy, take part in an awesome WOD and spread a little extra holiday happiness.
Get all the details and get registered at http://naughtyornice.events.
Free Friend Friday Holiday Edition is almost upon us! Give a friend the gift of fitness FREE at any class all day!
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED
View Public Whiteboard
Weighted Pull-ups (3-3-3-3)
Add weight to your strict pull up as able. If you don’t have a strict pull up, do 3 VERY HARD negatives. Use rings if you are unable to do a negative.
Abtelen (Time)
5 Rounds of:
Run 200 meters
21 sit ups
8 toes to bar
Tabata Row (Distance)
8 intervals of 20 seconds on, 10 seconds off on the Concept 2 Rower. Set the rower to Intervals:Time. Score is total meters.
Coaches note:
Go over proper technique, including starting and difference stroke rates.
Announcements
“Give a Gift. Get a Lift.” Sounds like a plan to us! This year’s service event, Naughty or Nice, benefits local children in need. Bring a toy, take part in an awesome WOD and spread a little extra holiday happiness.
Get all the details and get registered at http://naughtyornice.events.
Free Friend Friday Holiday Edition is almost upon us! Give a friend the gift of fitness FREE at any class all day!
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED
View Public Whiteboard
Metcon
Metcon (Time)
5 Rounds for time:
40 Kettlebell Swings 35/26
30 Air Squats
20 Deadlifts 35/26 Kettlebell
10 Burpees
Metcon (No Measure)
5 rounds:
90 Second Push up plank
30 second rest
