Week of 1/11 – 1/17

Action shot of last Monday’s post workout core circuit. Classes were busy last week! Keep that consistency up.


Monday 1/11

WU
10 Mins
Bear Crawl 1 Length
Walking Lunge 1 Length
Inchworm to Up Dog/ Spiderman 1 Length
300 M Run, Row or Ski

Performance
20 minutes for Quality
5 Front Squats (Barbell or Double KB) pulled from floor
3 Muscle-ups or Attempts or Banded Transitions to Press Out
Rest as Needed between Rounds

General Fitness
20 minutes for Quality of:
5 Heavy Goblet Squats
5 Ring Dips Or Max Ring Support Hold
15 Cal Row or Ski
Rest as Needed between Rounds

then

3 Rounds or 10 Mins
30 Situps
20 Wallballs
10 Pullups (Kips/Butterflys/Jumping)

Cooldown
1 Lap Inchworm to Up Dog to Spiderman

Notes: For Performance, ascend on the barbell front squat each round till you have found a heavy but doable weight. For Part 2. move fast!

Recovery Day?…Do a 40-60 Min Hike, Jog, Row, Yoga, Swim or Bike @ Conversational Pace


Tuesday 1/12

WU
2x Med Ball Drills

Performance & General Fitness
As a team of 3-4 , you have 40 mins to try to burn the caloric content of a big mac with a large fry and a large coke (1483). You have 3 exercises in which to do so
Row or Ski  (for calories)
KB swings (Russian style= 1 Cal per Rep) or Snatches (2 Cals Per Rep)
15 NPU burpees (Pacer)

Partner 1 will row or ski for max calories
Partner 2  will do max swings/snatches
1 person will pace with 15 NPU burpees. Remember to include these in your count.
1 person will rest. *Add 5 reps to the total if they hold a sandbag each round.

Cooldown Ledge Stretch Series

Notes: That’s a lot of Calories! How well can your team do math on the fly?

Recovery Day?…Do a 40-60 Min Hike, Jog, Row, Yoga, Swim or Bike @ Conversational Pace


Wednesday 1/13

WU
10 min Dynamic

Performance & General Fitness
3 Rounds for time or 25 Mins
25 Push Press (95/65#)
1 Lap Sandbag Drag (100/70#)
1 Hill loop or 1000m Row or Ski

Cooldown 4 x 30/30 Barbell Rollout 

Notes: Mini Grind today.

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


Thursday 1/14

WU
Coach Call Out

Performance & General Fitness
30 Min “Dice Roll” in Teams of 2-3
1. 100  Situps / Pacer: DB Bearcrawl 1 Lap
2. 100 Wallball/ Pacer: Max Ring Support Hold
3. 100 KB Headcutters/ Pacer: 10 Box Jump or Jump Overs
4. 100 Ground to Overhead Sandbag/ Pacer: 200m Run, Row or Ski
5. 100 Cal Ski/ Pacer: 1 Lap Gimme Gimme
6. 100 Cal Row/Pacer: 1 Lap Burpee Broad Jumps
7. 100 Tire Flips/ Pacer/ Max Handstand or Plank Hold

Cooldown Group Flat Loop &  Shoulder Stretches off Rig

Notes: Good all over mix modal stamina day!

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


Friday 1/15

WU
Burpee B-Ball

Performance
12 Mins to work up to a 1RM Pull-up

General Fitness
Alternating with a Partner 12 min Repeating Ladder
1-5 Pull-up
5 -1 Push-up

then

2k Row or Ski for time

Cooldown Roll out and cheer on your classmates

Notes: Testing Day

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


Saturday 1/16

$5 Community Team WOD – bring a friend, bring a stranger! Remember Starting today and running through the month of January, if you bring a guest and they join CFCA, they get $50 dollars off the first month and you get $50 dollars cash.


Sunday 1/17

*Reminder Open Gym is from 11AM-1PM

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 – just reach out!  https://crossfitcapeann.com/nutritional-coaching/

Mental Restoration: Carve a little time each day to slow down.

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