Programming 12/30/19-1/05/20


Monday- Lower Body

Warmup-Complete

Choose 2 of 3:Pigeon/Couch/Ankle Drills

10 Front Leg Swings + 10 Side to Side Leg Swings

1 min Banded Activation

A)Strength: Back Squat

[email protected]%

B)Conditioning:EMOM 20

1-50 Foot of Elly’s Complex

2-HSPU

3-Sandbag lap

4-Feet Elevated Ring Row–Normal Ring Row

Tuesday-Horizontal Pressing

**Open Gym 8AM-Noon**

A) Bench Press 5×[email protected]%

B) Partner WOD

100 cal Row or Bike

100 Synchro Air Squats (Top Portion)

100 WB *Partner must be in Handstand Hold while other partner accumulates WB

100 Synchro Push ups (Top Portion)

100 cal Row or Bike (Opposite of what you start with)

Wednesday-CLOSED

New Years Day

Thursday-Pulling

5 Inchworm/Seal Stretch

10/each leg Single Leg RDL Toe Touches

10 Good Morning + 10 RDL’s (Bar)

A)Deadlift 5-4-3-2-1-2-3-4-5

B)Accessory:

1-Upright Barbell Rows 5×10

2-Incline DB Rows 5×10 *1 sec pause @ top of each rep

C)WOD: For Time

10-9-8-7-6 Alt DB Thrusters (50/35)

6-7-8-9-10 KB Box Overs (24/20)

*10 min cap

Friday-Vertical Pressing

Warmup-Complete

2 sets of 15 Plate Front Raises

2 sets of 15 Plate Lateral Raises

2 sets of 10 Banded Y’s-T’s-V’s

A)Strength: Strict Press

*10 mins to build to a heavy 2

Then, 10 mins to complete 3×[email protected]% todays max

B)Accessory:

1-Incline DB Flys 5×10

2-Plate Complex 5 sets:

10 Around Head + 10 Front Raise + 10 Curls + 10 Presses + 10 Tri Ext + 20 Bent Over Rows

C)AMRAP 11

11 S20 (95/65)

11 T2B

Saturday

Group CrossFit 9AM 

Sunday

Open Gym 10AM-Noon

Categories: WOD

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