Week of Dec 30th – Jan 5th
Tis the season for self assessment! Take 15 minutes to read over the following three articles and then take another 15 minutes for assessment of where you currently are? where you want to be? and plan for how you are going to get there? Extra Credit = Write it all down and give a copy to Karen & Jon.
- https://crossfitcapeann.com/2012/10/19/my-secret-laboratory/
- https://crossfitcapeann.com/2013/01/10/my-secret-laboratory-part-2/
- http://www.outsideonline.com/fitness/Laird-s-Laws.html#
Monday 12/30
WU
Junk Yard Dog
5 Min Foam Roll Social
WOD & Foundational
“TK”
Complete as many rounds as possible in 20 minutes of:
8 DH Pull-ups
8 Box jumps 36/28″ box
12 Kettlebell swings 72/53#
Supplemental
Accumulate 5 mins in Plank or Ring Support Position
Tuesday 12/31
*Remember – 9AM Class Only!
WU
Dynamic
5 min Foam Roll/Stretch
WOD & Foundational
Teams of 3 – 1 works/1 rests/ 1 sandbag hold (Pet Rock can’t touch ground)
Work off as many PBR’s as a group in 30mins (144cals = 1 Can)
10 Mins AD
10 Mins Row
10 Mins No Push-up Burpee (each rep = 1 cal)
Supplemental
Stretch
Wednesday 1/01
Gym Closed – Get outside and enjoy the first day of the rest of your life.
Thursday 1/02
WU
6 min Med Ball Toss, 2 Burpees EMOM
WOD
25 mins for Quality Movements
1-2-3-4-5-6-7-8 etc till 25 mins is up
Snatch (treat each lift as a single effort)
Toes to Bar
ADV – 70+% of 1RM
INT – Heavy enough to require focus
Foundational
Snatch =Work from the Hang Position or OH Squat
T2B = knees to chest > leg lifts
Supplemental
Amrap 5 mins
Double Unders or NO push-up Burpees
*Reminder we are going to do a grinder at the 6:45PM class with Coach Ryan tonight. Come down for a little extended session.
Friday 1/03
WU
Flat Loop
Basketball Lay-ups & Jump shots.
Penalty = 3 Burpee Broad Jumps
WOD & Foundational
Track Workout – 20 mins for as may laps as possible
Pick 1 Kettlebell Weight for entire WOD
Goblet Walking Lunge
10 Push-ups at station
OH Carry (alternate R&L arm)
10 Goblet Squats at station
2 Rope Climbs
Supplemental
Gimme Gimme Relay 6 mins
Saturday 1/04
WU
Coach’s Choice
WOD
TBD
Sunday 1/05
10AM: Oly Club/ Open Gym
1 RM Clean & Jerk
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