Do you have a partner for the Inner Gym Competition
on December 7th yet??
You should find one and get yourselves ready for the throwdown!!
That night will also be our Gym Anniversary Party at Escape Brewery

Warm Up:
4 min Run(600m)-Bike-Row
THEN
3 Rounds:
10 Jumping Air Squats
10 Power Clean & Push Press w/Empty bar
10 Bent Over Rows w/Empty bar
8 Hollow Rocks or 30sec Hollow Hold
6 Good Mornings w/Empty Bar

Workout:
5 Rounds:
15 Wall Balls 20/14
15 Power Cleans 95/65 BEG-75/45
–Coaches Notes:–
Will you go unbroken? Can you hold it for all 5 rounds? This should be done with a comfortable WB weight for you, so 15 shouldn’t be out of the question. If it is a movement you are still finding your timing with try to keep your sets to halves best you can. that barbell should be light as well again a weight that 15 isn’t out of the question but up to you to push to go unbroken. If you break it up the reps should be at least cut to 7 and 8 reps with short breaks. This workout should be done in under 10 minutes or close to it, so make sure your weights are set so that will be a good goal for you to have.

**Optional Accessory Work:**
Option1: Medicine Ball Clean 1×75 at 20/14
INT-75 Reps at 14/12 BEG-50 Reps at 12/10
((There is a video to review the movement posted below the wallball shot))

Option2:
L-Sit Accumulate 1-2 mins.
Try to do on paralettes, rings, or hanging from the rig

THOSE WHO ARE SIGNED UP FOR THE OPEN DON’T FORGET TO PUT THAT LAST SCORE IN, THE EARLIER YOU DO IT THE BETER!! CLICK HERE To go to the CrossFit Website

Warm Up:
2 Rounds
200m Row
8 Empty Bar Shrugs
6 Squat therapy reps
4 Seal to Down Dog Stretch

Strength:
Back Squat
5-5-3-3-2-2
60%-65%-70%

Workout:
5 Rounds:
50 Double Unders or Singles
15 Push Press 75/55 BEG-65/45 (Video Posted Below)
10 Toes-to-bars >Any Progressions(Leg Lifts/Knee Raises/Sit Ups)
–Coaches Notes”–
This workout will challenge those shoulders, so keep that in mind when going through all 3 movements. Keeping your shoulders from being tense on the rope, really driving with your legs on the push press(even though it should be REALLY light), and letting your kip save your shoulders in the T2B. Should all be aiming to stay within 10-15 minutes for the workout.–

**Optional Accessory Work:**
Option 1:
Tempo Push-ups 12×1 (Push Up Tip 2nd video posted below)
Tempo- 5 second up-5 second pause-5 seconds down-5 seconds hold
Rest as needed between sets.

Option 2:
Overhead Carry 3x100m
Use the heaviest weight you can for each set.
Rest as needed between sets.

Warm Up:
2 Rounds
10 Cal Bike/Row
6 Lunges
10 Leg Swings Each Leg
7 KB Swings

Workout:
WOD 1-
Back Squat
1-1-1-1-1-1-1
Using anywhere from 70%-90% for the working sets but staying at that same weight for all 7 sets.
Rest as needed between sets.
–Coaches notes: Even though the back squat might seem like a simple move there are still plenty of mechanical errors that can be made. Check out the video below to go through the Points of Performance of the squat and make sure you’re hitting them all as you squat in class.–

WOD2-
Solo Version
7 Rounds
7 Toes to Bar
7 Front Squats 135/95 INT-115/75 BEG-95/55
200m Run

Partner Version
7 Rounds
14 Toes to Bar
14 Front Squats
200m Run I go You Go Style

If you are going through/re-doing 20.5 Remember you have from 8am to 10am. SET UP YOUR OWN JUDGE. Once the 10am class starts the class has priority over the floor. 9am Mobility will also have priority of a section of the floor as well.

8am Endurance:
That Turkey Sandwich 5k is coming up fast, better get your running in!!
Run 1 mile slow
Then
4X400
1st 400 take a 1 minute break
2nd 400 take 2 minute break
3rd 400 take 3 minute break
4th 400 take 400 Minutes break
Then
Run 1 mile faster than your first mile

9am Mobility

Warm Up:
3 Rounds
With a Partner
10 Back and Forth Wallballs
6 Junkyard Dogs
200m Run Together

Workout: Solo Option
400m Run
9 Power Snatch 135/95
800m Run
15 Overhead Squats 145/105
400m Run
9 Squat Snatches 155/115

Partner Option:
400m Run-I go, you go
18 Power Snatch 135/95
800m Run -I go, you go
30 Overhead Squats 145/105
400m Run-I go, you go
18 Squat Snatches 155/115
–Coaches Notes: No matter if you are doing to solo or partner version these movement should be done in smart sets with the increasing weight as the workout goes on. That middle set of OHS is at a moderate weight for that movement so doing sets of 7/8 or even 5’s to 3’s might be best if you struggle with the movement instead of aiming for all 15. With the Partner version try to split it as even as you can and the runs should be at a fast pace since your partner will be waiting for you.–

**Optional Accessory Work:**
Barbell Bent Over Row
8-8-8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
((A video is posted below to go over the movement ))

Lets make this edition of FNL the biggest yet!! Remember heats will be going off from 4 to around 7:15p.m. Come out and cheer on those going through 20.5 and help everyone do their best.

OPEN WORKOUT SCHEDULE:
-If you are not registered for the open it will still be the workout for you class, you just won’t need a judge to score your workout.
–If you are registered we will set you up with a judge to verify your score.
-Friday Night Lights will start at 4pm and we will run heats of the workout until 7:15pm.
-There will time Saturday from 8am-10am to do the workout if you are registered. The space will be first come first serve and you will have to set up your own judge.
-There will a chance to redo or complete the workout Sunday BUT THERE WILL ONLY BE TIMES FOR 1ST ATTEMPTS MONDAY, NO REDOS

For those registered for The Open make sure to check the standards and movement requirements by CICKING HERE and clicking the ‘WORKOUTS” tab Or by checking the Train Harder Facebook Page

Workout:
20.5
For time, partitioned any way:
40 Ring Muscle-Ups
80-Calorie Row
120 Wall-ball Shots 20/14
**Time cap: 20 min.
–Coaches Notes–
For those who are newer the word “Partitioned” means that you can break this workout up however you would like and for what will fit you best (Example-Doing 10 Muscle ups, then 20 Calories, then 40 Wallballs. or Starting with the wallballs and going to the calories). The tiebreak for the workout is the time that it takes you to complete all 80 Calories on the Rower and all 120 Wallball shots. So even if you haven’t gotten your ring muscle up yet you can still go RX for this and try to get those 2 movements done as fast as you can. Go to the link above to look at the standards and specific progressions for the movements.