Tuesday
[0:00]
Move Through (4:00)
-30s Quadruped Squat Rocks
-30s Tabletop Glute Bridges
-30s Hip 90-90’s
-30s Overhead Triceps (split)
-30s Squat Hold
-30s Calf Stretch (split)
-30s Pec Stretching; Using Upright (split)
-30s Tempo Air Squats
[7:00]
4min to Build
…
Every 2:30 x 4 Sets:
-5-7 Barbell Back Squat
*RPE 7.5-8.5 across
[24:00]
cover kipping pull-up box drill
…
Every 0:45 x 9 Sets: (Prep Work)
1) PNF Overhead Opener; on rig
2) 2-3 Dual KB Clean + 2-3 Front Squat
3) Kipping Pull-Up Box Drill
[34:00]
“Nine Inch Nails”
AMRAP 9:00
-9 Dual KB Clean
-9 Dual KB Front Squat
-9 Ring Row / 6 Pull-Up
[47:00]
“Elbrus”
For Quality (9:00 Cap)
-4-5-6-7-8 Dual KB Strict Press
*12 Dual KB Deadlift after each set
(use dumbbells as needed)
[58:00]
30s OH Tricep Stretch / side; using rig
30s Calf Stretch / side; using rig
Thursday
(Closed for New Years)
You are welcome to attend 9am Class Dec-31, Any of Friday’s CrossFit Classes, or Boot Camp Saturday at 9am.
Please keep in mind that your coach will help you adjust the workout to variations of movements which are appropriate for you, allowing you to maximize your workout and long-term progress.