THUR 12.29.16

Squat stretch mobility
Squat stretch mobility

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Stacy
12n: All Levels CrossFit- Justin
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Travis
7p: All Levels CrossFit- Travis

Workout of the Day (WOD):

A. Bench Press: 3 sets of 5 reps. Worksets. Max reps final set.

B. For Time [20 Minute Time Cap]
80 Double-Unders, 4 Rounds of Mini Cindy**
60 Double-Unders, 3 Rounds of Mini Cindy
40 Double-Unders, 2 Rounds of Mini Cindy
20 Double-Unders, 1 Round of Mini Cindy

1 Round of Mini Cindy = 3 Pull-ups, 6 Pushups, 9 Air Squats
**Rx+ = 1 Round of Cindy = 5 Pull-Ups, 10 Pushups, 15 Air Squats

Post load and reps for Bench and time for WOD. Ex: 245#, 6 reps, 11:55 Rx+

Holiday Travel Workout 7

3 rounds for 1 minute max reps for each movement:
Push ups (1 set unbroken), rest 1 min
hollow rocks, rest 1 min
mountain climbers (R+L=1), rest 1 min
supermans, rest 1 min

For each movement go for 1 minute, then rest 1 minute and move on to the next exercise.
Repeat for three total rounds.

Post total reps for each movement to comments. Ex: 135, 94, 210, 75 Rx.

And coming tomorrow…

A. Front Squat: 4 sets of 3 reps. Workups. Complete 1 set every 3 minutes.

B. “Jazz Hands” [20 Minute Time Cap]
75 Kettlebell Swings (24/16kg)
2K Row
75 Kettlebell Swings (24/16kg)

Post load for Push Press and time for WOD. Ex: 210, 13:18 Rx.

Holiday Travel Workout 8

3 Rounds For Time:
50 yards lateral shuffle L
50 yards lateral shuffle R
50 butt kicks
50 high knees

For indoor workout do 20x15ft = 100 yards for R + L shuttles.

Post total time to comments and distance shuttle used. Ex. 11:10 (20x15ft shuttles).

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