THUR 01.20.22 Bring-A-Friend Day!!

Jake, Scott, and Carmen synchro lunges!

Today’s schedule

6:00a: All Levels CrossFit- Carmen
7:00a: All Levels CrossFit- Carmen
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Hailey
6:00p: Zoom CrossFit– Hailey
7:00p: All Levels CrossFit- Hailey
8:00p: Weightlifting- David

Workout of the Day (WOD)

2 rounds for time with a partner: [20min cap]

*RX*
50 partner alt synchronized sit-ups w/ slamball (30/20)*
75 slamball deadlift (30/20)
100 lunges with slamball (30/20)
*One partner does sit-up with slamball while other does a sit-up synchronized and then they alternate who has the slamball.

*INTERMEDIATE*
50 synchronized sit-ups
75 slamball deadlift (20/15)
100 lunges with slamball (20/15)

*BEGINNER*
40 synchronized sit-ups
60 slamball deadlift (15/10)
80 step ups (20/12″)

*RX+*
50 synchronized alt weighted GHD sit-ups (30/20 slamball)*
75 dumbbell deadlift (50’s/35’s)
100 single-leg squats
*One partner does sit-up with slamball while other does a sit-up synchronized and then they alternate who has the slamball.

– Partners alternating work rest except when synchronized
– All the reps are team totals

Post the time to complete the WOD. Ex: 16:54 Rx

And coming tomorrow…

A. Pre-workout:
5 sets:

50-ft. handstand walk

B. Open 15.4
AMRAP 8:

3 handstand push-ups
3 cleans (185/125 lb)
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
– Add 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Score distance walked and reps for the WOD. Ex: 250-ft, 132 Rx.

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