Happy New Year!
Limited schedule today, be sure to check class times online
Warm up: Coaches Choice
Skill: 10 min EMOM:
3 Back Squat + 3 Back Rack Reverse Lunges/leg (do this all without putting the bar down).
Start at 50% 1RM Back Squat, add weight 2-3x during the EMOM
20 min AMRAP:
Run 400m, 20 Goblet Squats (24/16), Row 500m, 20 Box Jumpovers (24/20)
7 minute AMRAP
10 Scap pull ups
10 Hand-release push ups
10 min to find either
A) 5RM Strict Pull-up (weight or band-assisted) or B) Max UB kipping pull-ups (w/out band)
100 Double Unders (Scale 50 DU or 100 Singles)
10 Wall Walks (scale to 3-5)
[15 min time cap]
10 pass thrus
10 strict press
10 kipping swings
12 min to find 1RM Split Jerk from the rack
8 min AMRAP
10 Split Jerks (ground; 135/95 or 60% of 1RM)
2:00 double under practice Then
2 x 10 goblet squats, 10 tuck jumps
Find 5RM Front Squat
(suggested attempts: 10 (empty bar), 5, 5, 3, 3, 5
15 min Alternating EMOM:
1) Row 12/10 Cal,
2) 40 DU (scale to 20/10 or :30 attempts),
3) 5 Hang Squat Cleans 50-60% 1RM (135/95)
5 sets of junkyard dog warmup
(1 set = jump over partner holding T in each direction, then over partner laying flat and under partner in bridge)
"In teams of 2 \"you go, I go style\"
5 rounds: 20 Cal Row,
20 Wallballs (20/14)."
10 Toe Touch Squats
:20 Active hang on pull up bar
Alternate between the following for 3 sets each
10 BB RDL (3 sec down, 1 sec pause at bottom), Rest 1 min
Accumulate :30 L-Sit/tuck hold (hanging from pull-up bar), Rest 2 min
4 Rounds for Time
10 Hang Squat Cleans (135/95lbs).
Thursday- Merry Christmas!!!
Wednesday - Christmas Eve
Make sure to sign up on Mindbody- some classes will be canceled over the holiday season
There will be a 330,430 and 530pm today uptown.
Also, there will be open gym uptown from 730am to 1030 am
10 Kipping swings
10 Sit ups
12 min Alternating EMOM
1) :20-:30 sec Hollow Hold (on floor)
2) 6-10 Kipping Pull-ups. Scale down to kip swings w/out pull-up, scale up to 5-7 C2B
15 min AMRAP
20 Alternating DB Snatch (50/35lb)
100m Farmers Carry (same DBs)
20 Russian KBS (32/24kg)
[Run endurance, 6:30pm, Uptown!]
7 minute AMRAP
7 Push press w/ bar
7 Pass thrus
7 Jump squats
10 min EMOM: (From the rack)
1 Push Jerk + 1 Split Jerk
[moderate weight, around 70-75% of Jerk max]
21 - 15 - 9
Push Press (95/65lbs)
Lateral Burpees over the bar
504-861-0610 (call or text)
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Space is limited! (if you wait until the last day, you might not get in) is
Sites We Visit
Hollywood LiveStock, Next delivery date JULY 31
GoRuck Oct 26th
Marks Daily Apple
Motor City CrossFit
Beyond the Whiteboard
Gary Taubes's Blog