Turkey buster
Teams of 2
16 Minutes per station alternating every 2 minutes (except on the run, alternate every 200m, you go i go)
Row
Ski
Run
If you are keeping track, keep track of your total meters.
9am CrossFit
For Time 10 Rounds
2 Wall Walks
4 Shuttle Runs (25 feet out, 25 feet back equals 1 shuttle run)
12 Dumbbell Snatch 50/35lbs
THERE ARE NOT 5am or 6am Classes today. Gym opens at 9am!!!
FRIDAY 11/25
Warm Up
With a Partner, for 10 minutes
Partner 1: Calories on Bike
Partner 2: Holds a Plank
Switch stations every 30 seconds
:20 WOD
Every 5:00 for 30:00 (6 rounds)
18/15 Calorie C2 Bike
12 Bar Facing Burpees
Score is total working time from each
interval added together. thats a lot of adding, have fun with this one and dont worry about your score.
Target Score: 1:45-2:15 per interval
Scaling:
– C2 Bike: 15/12 Calorie Air Bike or 1:1 with any other C2 Machine
– BFB: Only reduce reps if athletes are unable to complete before the 2:30 mark of
each working window.
:55 Cool Down
Lizard
Figure Four
Today is the DAY. One class only!!! Get here by 7:45am,
The Bill Sheehan Turkey Sandwich 5k starts at 8am sharp.
John and Mich are bringing the turkey sandwiches. Bring what you want to drink
Warm Up
3:00 Machine
Then 3 Steady Rounds
25’ Duck Walk
3 Explosive Broad Jumps
10 Unweighted Box Step Ups
15 Doubles or Singles
:15 Strength
EMOM 15 Minutes
1 Tempo Pause Back Squat
Start no heavier than 50% and only
increase weight if mechanics are sound
and full depth is achieved. (Half squats equal half results)
Tempo/Pause: 3-seconds down, 1-second
pause, stand up fast.
:35 WOD
10 Rounds
30 Double Unders
8 S-DB Step Ups 70/50lbs to 24/20″
Target Score: Sub 12 Minutes
Double Unders: Should not exceed :30 in any round or should be
modified to :30 of single unders.
– Step Ups: Reduce box height before weight. Use the heaviest weight
and highest box that allows athletes to stay unbroken.
Time Cap: 15 Minutes
:55 Cool Down
Downward Dog (Flat feet to stretch the back of ankles and legs)
Childs Pose
Warm Up
3 Rounds
1:30 Row (first :15 Sprint)
15 KB Swings
10 Banded Good Mornings or with PVC
:10 Skill Work
:30 hold at each position
Hollow hold with feet tucked in and arms reaching forward toward feet
Hollow hold bringing knees toward chest arms still extended
Hollow hold with legs extended straight up
Hollow hold while slowly transitioning to legs and arms extended fully
Arch hold with arms straight by ears, glutes tight and feet together
THEN
:60 Of Gator Rolls – From Hollow to Arch
TTB Skill Work
:30 Dead Hang (Lat Activated)
2 Beat (Kip) Swings
Beat (Kip Swing) to target (Straight Legs) o target (Straight Legs)
.>Increase height of target until toes reach the bar OR form starts to break>Actively pushing down on the bar throughout the hollow of the skill
.>Increase height of target until toes reach the bar OR form starts to break
:35 WOD
Gymnastics Test
You can row or ski but when we restest use the same machine
AMRAP 14 Minutes, Climbing the Ladder:
3 Toes to Bar* (Straight Legs)
10 Double DB/KB Deadlifts 50s/35s
8/6 Calorie Row
*Each round, add 3 Toes to Bar.
Scaled:
AMRAP 14 Minutes, Climbing the Ladder:
3 Knee Raises*
10 Double DB/KB Deadlifts 35s/25s
8/6 Calorie Row
*Each round, add 3 Knee Raises
Target Score: Complete the round of 15 T2B and get into the following round
– Toes to Bar: 1:1 Kipping Knee Raises, Static Knee Raises, or V-Ups
– DB/KB DL: Should always allow for 10 UB Reps
:55 Cool Down
Thread the Needle
Couch