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ANNOUNCEMENTS:
M/W 5pm CrossFit Classes moves to 5:30
Nutrition with Amy - Signup by 1/12
Added a 7:30 Wednesday Power Hour
Warmup
3 rounds
10 cal
10 single leg bridges
:30 wrist stretch (fingers facing)
10 Kang Squats
10 push-ups
Strength
3 Sets
10 Stiff Legged DL’s
10 Goblet squats (heels raised)
Front Squats
4x5
Work up to a heavy set of 5
Take 60% of that weight and complete
1x10
Conditioning
10 Min Ladder
Climb the ladder
Devils Presses (50/35) (40/25)
2-4-6-8…..
Wall Balls (20/14)
4-8-12-16…..
*25 Double unders between each round
Increase the Devils Presses by 2 reps
Increase the wall balls by 4 reps
Always perform 25 Double Unders after each round
Intent: Intensity level. Moderate to High. Lower body focus. Anaerobic capacity. Short constant work. Moderate weight demand.
POWER HOUR
Warmup
3:00 blood Flow +
10-1 banded steps
Into
2 rds:
10 prone snow angels
10 cat cows
15 Glute bridges
Strength
3 Sets
10 Goblet squats (heels raised)
10 Arnold Press
Front squats
4x5
Work up to a heavy set of 5
Take 60% of that weight and complete
1x10
Close Grip Bench Press
4x10 building to a challenging set
Core:
40 weighted sit-ups
Accumulate 4:00 plank