Monday…after the super bowl!! You may be a little sleepy tomorrow {or maybe hungover!?}, but don’t miss your Monday workout! Get in the gym to hopefully celebrate a Panther WIN…or take out any aggression you may have if your team lost 🙁 Either way, get into the gym!
Remember, CrossFit Kids starts back this Wednesday! It’s not too late to sign your little beast up! And we’re less than 2 weeks away from our CFP Pre-open Throwdown! Are you signed up?
Monday – Back squat & floor press today! 3×5 for both, using the same weight across all 3 sets. Grab your favorite kettlebell for swings, 10 down to 1. Just a small catch, 40 DUs between each round. Get ready to work off all those super bowl goodies!
Tuesday – We have some weightlifting & gymnastic work today. First, halting snatch grip deadlift (pausing 2″ off the ground). 6 sets of 2 here increasing weight each set. Then, 3 sets of max effort strict pull-ups. Your metcon is four 3 min AMRAPs with a minute rest between each one. 3 power cleans, 6 push-ups, 9 air squats – good stuff!
Wednesday – On Wednesdays we row…well this Wednesday anyway. 5 sets of 1 min for max cals on the rower, followed by 2 mins rest (thank goodness!). Afterwards we’ll spend the rest of class working on handstand holds/progressions. You’ll definitely want to work on those if you’re competing in Battle of the Ages!
Thursday – Get your glutes ready, we have back rack weighted step-ups today! 4×8 each leg, feel the burn! Get ready to work on your aerobic capacity for 18 mins. A combo of DUs, burpees, KB snatch, pull-ups & power cleans should do it!
Friday – Today we’ll work hang power snatch. 6 sets of 2, increasing weight each set. Then we finish with three 4 min AMRAPs. Strict pull-ups (or C2B), HR push-ups (or HSPU) & box overs with 2 minutes rest after each AMRAP.
Saturday – Grab a partner & get ready for some C&J & pull-ups. Partner 1 will complete 21-15-9 C&J while Partner 2 alternates with 21-15-9 of Pull-ups. Then, you’ll share a 2k row and repeat the first part of the WOD, except Partner 2 will complete the C&J & Partner 1 will complete the pull-ups. Should be fun!
Sunday Oly – You’ll spend 15 mins each finding a 1 rep hang clean & 1 rep split jerk. Then you’ll finish off the day with some bent over row, 3 sets of 8-10 reps.
It’s looking like a fantastic week! We can’t wait to see you at the box!
