Week of 12/7 – 12/13

Alex moving strong & fast to get underneath that bar!  Congrats to her too on her PR of a 42.5# weighted pull-up.

Reminder you have this week to finish the “after’ challenge paperwork and do your respective “ Re-Test” workouts. If you can’t make a the days the workouts are scheduled – keep in mind we will have an open gym tomorrow (Sunday 12/6) at 9AM and again on Tuesday at 6:30-8PM. Coaches will also allow some leeway too if you need to do the test workout instead of the planned workout of the day, just be sure to ask ahead of time. **Strength folks would want to hit Wednesday, Conditioning folks would want to hit Wednesday & Friday, and Body Composition folks would want to come Friday.


Monday 12/7

WU
400m Run, Row, Ski
Junkyard Dog
400m Run, Row, Ski

Performance
Every 2 Mins for 14 Mins Complete the following complex
6 Deadlifts
6 Hang Power Cleans
6 Front Squats
6 Shoulder to OH
RX= 115/75#

General Fitness
Every 2 Mins for 14 Mins
Min 1: Max Renegade Man Makers with a Squat after the clean
Min 2: Rest

then

21-18-15-12-9-6-3-1
Dumbbell Snatches (AHASP)
Sit-ups

Notes:  Solid day!

Recovery Day?…Do a 30-60 Min Hike, Jog, Row, Yoga, Swim or Bike @ Conversational Pace


Tuesday 12/8

WU
Dynamic

Performance & Fitness
Partner Chipper for Completion: (1 Works / 1 Rests [or active rests])
10 Laps Heavy Gimme Gimme
1000 M Row
10 Laps Dumbell Bear Crawl
1000 m Ski
10 Laps Farmer Carry
Hill Loop (together)

Notes: Partition the work as you see fit with your partner. Most straightforward version would be to alternate laps and 200m efforts on the cardiovascular.

Climbing Class @6:30-8PM

  • 5 Min Ski
  • 2 x 7-10 Shoulder Circuit
  • Med Ball Drills

40-60mins Open Bouldering

Optional Finisher: 1-3 Sets of

  • Weighted Pull-ups
  • KB Swwsaw Press
  • Swiss Ball Plank

Banded Shoulder Stretches to finish

Recovery Day?…Do a 30-60 Min Hike, Jog, Row, Yoga, Swim or Bike @ Conversational Pace


Wednesday 12/9

WU
5 Min Tabata Call Out
2 Flat Loops for Conditioning folks

Performance& Fitness
Pick 1 of the Following:

1. Fall Classic “Strength” Re-Test
Spend 12 Mins Establishing a 3RM in each of the following lifts:

  • Back Squat
  • Deadlift
  • Bench Press
  • Strict Pull-up

2. Fall Classic “Conditioning” Re-Test Pt.1
Row or Ski 5K as fast as possible

Notes:  If you are doing the Strength re-test, do the lifts in the same order you completed them in September.

Recovery Day?…Do a 30-60 Min Hike, Jog, Row, Yoga, Swim or Bike @ Conversational Pace


Thursday 12/10

WU
Hill Loop or 1000M Row or Ski
5 Min Foam Roll or Free Stretch

Performance & Fitness
“Dice Roll” 25 Min Amrap with Partner

1. 1000M Row – Pacer: 20 Slamballs
2. 60 Burpee Pull-ups– Pacer: 7 Plate Burpees
3. 100 Ring Push-ups – Pacer: 1 Lap Gimme Gimme
4. 75 KB Headcutters – Pacer: 2nd Telephone Pole Run
5. Flat Loop Rack Carry
6. 1000M Ski – Pacer – 3 Shuttle Runs
7. 200 Sit-ups – Pacer 1 length Sandbag Drag
8. Your Choice

Notes:  With a 25 min Clock, you and your partner will try to complete as much work as possible. Roll the dice to see what you are doing. Once you have completed that objective roll again etc.. until 30 mins has elapsed. Good base building day. Just get some volume done.

Cooldown
Group Stretch

Community Bouldering @ 6:30-8PM

  • 5 Min Ski
  • 2 x 7-10 Shoulder Circuit
  • Med Ball Drills

40-60mins Open Bouldering

Optional Finisher: 1-3 Sets of

  • Bachar Ladder or Legless Rope Climb
  • Ring Extension Push-ups
  • Bar Rollouts

Banded Shoulder Stretches to finish


Friday 12/11

WU
400M Run
5 Min Med Ball Drills
400M Run

Performance & Fitness
Pick 1 of the following:

1. Fall Classic “Conditioning” Test Pt. 2
2K Row or Ski as fast as possible

2. Fall Classic “Body Comp” Test
12 min AMRAP
200M Run
Max Rep DH pull-ups

*when you fail on the bar, run again and repeat. Score is sum of pull-up reps.

Challenge
15 Mins with a Partner
Min 0-5: OH Carry the Big Loop (inside the gym)
Min 5-10: Rack Carry the Big Loop
Min 10-15: Farmer Carry Carry the Big Loop

* 3 Burpees for each when bells are traded between partners

Notes: Get the serious work done first then a little strength endurance carry challenge.

Recovery Day?…Do a 30-60 Min Hike, Jog, Row, Yoga, Swim or Bike @ Conversational Pace


Saturday 12/13

$5 Community Team WOD – bring a friend, bring a stranger!

Recovery Day?…Do a 30-60 Min Hike, Jog, Row, Yoga, Swim or Bike @ Conversational Pace


Sunday 12/14

OTG Endurance Day: Make time to do something active for 60-90 mins at at moderate pace. (hike, jog, paddle, row, bike etc.) What you do matters less than just doing the duration at a conversational pace.

Nutrition Preparation: We are here to help! https://crossfitcapeann.com/nutritional-coaching/

Mental Restoration: Weather is beautiful, be sure to take some deep breaths of fresh air this week.

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