It’s here! The best holiday of the year (in my humble opinion). Time to chow down on some turkey and stuffing. We also have plenty of opportunities this week to get in the gym and move!
Last week, we wrapped up our second 5/3/1 powerlifting cycle. We’re taking a break from the powerlifting this week. Don’t worry—we’ll be back at it next week!
For this week, we’ll have some good ‘ol fashioned CrossFit programming headed your way including a variation of our annual “Earn Your Turkey” workout on Wednesday. Just a reminder on our holiday schedule:
- Wednesday—Full schedule
- Thursday—Closed (Virtual Turkey Trot)
- Friday—Open Gym at 8AM, 9AM, and 10AM
- Saturday—Open Gym at 8AM, 9AM, and 10AM
Regular classes resume on Monday! See you in the gym. Have a wonderful Thanksgiving!
Monday, November 23, 2020
We were originally going to be tackling some Dumbbell DT. That’s still in our future, but we elected to switch this up for some running and gymnastics to kickstart the week. Don’t worry—you have plenty of weightlifting tomorrow.
We’re expecting times in the 12-18 minute range for this one. We’ll encourage everyone to do the run, but we can always scale the hollow rock (pulling legs in or moving to sit-ups) and bar muscle-up (decreasing reps or moving to pull-ups/ring rows) if necessary.
Ideally, we want the midline work to be done unbroken and the pulling to be done in 1-3 sets max.
3 rounds for time:
- 400m Run
- 21 Hollow Rocks
- 7 Bar Muscle-ups
Courtesy of Pat Sherwood.
Tuesday, November 24, 2020
Focusing on some heavy lifts today! Both the snatch grip push jerk and the overhead squat will have a descending rep scheme. Ideally, you’ll build in weight as the reps decrease, but form is critical. If you’re unfamiliar with either movement, keep the weight light and get more practice reps in. We’ll specifically chat about re-racking the bar between reps of the push jerk.
Part 1
Every 3 minutes: 10-8-6-4-2 Snatch Grip Push Jerk*
Part 2
Every 3 minutes: 10-8-6-4-2 Overhead Squat*
*Building in weight across all sets. Log your heaviest lift.
Wednesday, November 25, 2020
Bring your own partner, or plan to complete this with someone here! If you’ve done this workout before, you know that it’s no joke! Be ready to earn that turkey!
With a partner, complete as many rounds as possible in 30 minutes of:
- 1000M Row
- 50 Burpee
- 50 Pull Up
- 50 Sit Up
- 50 Wall Ball (20/14#)
- 50 KB Swing (53/35#)
- 50 Double Under
Thursday, November 26, 2020
Virtual Turkey Trot! Run a 5k around your neighborhood and share it with us in the Facebook group.
Friday, November 27, 2020
Come in and complete a Hero WOD, Benchmark Girl WOD, strongman WOD or anything else you’ve been wanting to try.
Train those weaknesses. Fix those mobility limitations. Still haven’t mastered the Rope Climb??
Saturday, November 28, 2020
Come in and complete a Hero WOD, Benchmark Girl WOD, strongman WOD or anything else you’ve been wanting to try.
Train those weaknesses. Fix those mobility limitations. Still haven’t mastered the Rope Climb??
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