New Year’s Week Schedule
Please note the following modifications. Days not noted have a normal schedule.
Thursday December 31st (New Year’s Eve) – Classes at 6:30am, 8:30am, 10:00am (Seniors), and 12:00pm
Friday January 1st (New Year’s Day) – 9:00am only
MONDAY, DEC 28
Note: Rain is expected today
METCON
5 rounds, for total distance:
0:50 row, 0:10 rest
0:40 row, 0:20 rest
0:30 row, 0:30 rest
0:20 row, 0:40 rest
0:10 row, 0:50 rest
Each work/rest interval is one minute, so the workout flows like an EMOM for 25 total minutes. You can set up your machine with the custom intervals if you know what you are doing, or just use a running clock. Score is total meters rowed.
Rowing in considered Rx for this workout, but obviously other machines can be used if needed due to class size.
Workout courtesy of CrossFit.com, 12/14/20.
TUESDAY, DEC 29
DECEMBER BULK
Deadlift
3×4 @ 85%
Warm-up to 85%, then perform 3 sets of 4 reps at the same weight.
ACCESSORY
3 sets:
70m cross-body carry
Hold a KB overhead in one arm and a KB at your side in the other arm. 70m = from the bay door to the end of the building and back. Switch sides on on the way back. KBs can be different weights, pick an overhead weight that allows you to carry the KB overhead continuously for the 35m, and a challenging weight for the other side (it should be heavier that the overhead weight).
WEDNESDAY, DEC 30
STRENGTH
3 sets:
12 top-down DB bench (6/arm)
12 DB bent-over rows, supinated grip (6/arm)
For the top down bench press, begin with arms locked out. Keep one arm locked out while your perform your press with the other arms. Alternate sides, performing 12 total reps (6 per arm).
METCON
AMRAP 15:
10 DB push press (2 x 50/35)
10 renegade row (2 x 50/35)
300m run
Today’s renegade row includes a push-up after you perform a row on each side. The sequence is: row left, row right, push-up. So you end up performing 5 rows on each arm and 5 total push-ups.
THURSDAY, DEC 31
STRENGTH
Overhead Squat
15 minutes to build to today’s heavy set of 3 (bar starts from the floor)
METCON
5 rounds:
6 power clean (155/105)
6 overhead squat (155/105)
12/9 cal air bike
Hard time cap today so see how far you can make it. Pick a weight that allows you to go unbroken on the overhead squats.
Erg cals = 15/12 (scaled)
FRIDAY, JAN 1
METCON
AMRAP 30, in teams of 2:
15 wall ball (20/14)
20 Russian KB swing (50/35)
25 abmat sit-up
50 double-under
175m farmer carry (2 x 53/35)
Alternate movements with your partner, one partner works while the other rests. P1 must complete all reps of a movement before P2 begins the next one. So, the workout flows like this:
P1 – 15 wall ball
P2 – 20 Russian swing
P1 – 25 abmat sit-up
P2 – 50 double-under
P1 – 175m farmer carry
P2 – 15 wall ball
…continue alternating rounds until the time cap is reached.