Monday
Open 8 am – 10 am
Come in for Open Gym or last day of CrossFit Open!!!
Tuesday
Buy in – 2 rounds – 100 Skips / 10 Hollow Rocks / 10 Deadbugs / 10 Samson Lunges
Mobility – Pick 2 pieces
A) Romanian Deadlift – 4 x 8 @50 % of DL 1RM
B) Suitcase Carry – 3 x 40m /arm
Metcon – 8 Min AMRAP
16 Box Step Overs (think speed)
8 HSPU
Wednesday
Buy in – EA Warm up
Mobility – Lat and Pec stretch
A) Overhead Squat – 4 x 5 @ 50%
B) False Grip Hang 3 x 30 with 1 min rest (or accumulate 1:30 if you cant hang for 30 sec)
Metcon – 21 -15 – 9
Ski Cal / C+J (95/65) / Run 200m
Thursday
Buy in – 2 rounds – 15 cal Bike / 18 Reverse Lunges / 10 Face Pulls / 10 Speed Skaters / 10 Seated Wall Angels / 1 min Plank
Metcon – Benchmark mix up “Cindy+Grover”
6 min Cindy – 4 min rest
6 min Grover – 4 min rest
x2
Friday
Buy in – 5 min EMOM – 40 sec Burpees
then 30 sec Arm Swings Forward and Backwards / 20 Cossack Squats / 1 min Reverse Plank / 30 sec PVC Reverse Shoulder Stretch / 30 Sec each way Spinal Twist / 1 min Standing Pike
A1) 8 DB Front Squats + 8 Reverse Lunges (DB @ sides)
A2) Plate Halos x 10 each way
A3) 30-45 sec HS Hold (on wall)
SS-x4-5 sets
Metcon – 3 RFT
25 KBS (53/35)
50 Double Unders (Rx+ 75)
Saturday
Buy in – 2 Rounds – 10 Turkish Get Up (no weight) / 10 Groiners / 10 Ring Rows / 30 sec Wall Shoulder Stretch
A) Back Squat 1 1/4s – 4 x 3 @ 65%
B) Jefferson Curls – 3 x 8 (light and controlled)
C) Incline KB Bench 1 1/4s – 3 x 8
D) Chin Ups 3 x 6 (challenging)
November 13, 2019
