CrossFit – Thu, Jan 2
This week is a Transition Week, solid Metcons with Lifts to keep us sharp
New 7 Week Cycle Starts on 1/6 (Nimble and Quick)
New 7 Week Cycle Starts on 1/6 (Nimble and Quick)
Happy New Year! Holiday Hours:
New Year's Eve: TBD
New Years Day: TBD
Warm Up
Clean and Jerk (2 Clean & Jerk @ 70% Clean & Jerk
2 Clean & Jerk @ 75%
1 Clean & Jerk @ 80%
1 Clean & Jerk@ 75%
1 Clean & Jerk @ 80%
1 Clean & Jerk @ 85%)
2 Clean & Jerk @ 75%
1 Clean & Jerk @ 80%
1 Clean & Jerk@ 75%
1 Clean & Jerk @ 80%
1 Clean & Jerk @ 85%)
Metcon Specific Warm Up
2 Sets
Set 1: Row, Set 2: Ski
:45 Easy
:15 Moderate
:30 Easy
:15 Moderate
:15 Easy
:15 Fast
:15 Easy
Happy New Year (AMRAP – Rounds and Reps)
Partner Workout
25 Min Armap
20 Cal Row or Ski
15 Cal Echo Bike
Both Partners can work at same time and split up cals however they choose
Individual Version:
25 Min Amrap
10 Cal Row or Ski
13 Cal Echo Bike
*Rx Run sub is 200m
Repeat from Dec 30, 2023
Cool Down
1 MInute Couch Stretch (L/R)
Hip Halo Activation
Burgener Warm Up (Clean)
10 Prone Is, Ts, Ys