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Tuesday Food for Thought: Talk about It Tuesday What does "CrossFit Community" mean to you? Warm Up: 10 Toe Touch Squats 10 Inchworms 10 Low Box Jumps 10 Steps of Walking Groiner with Sky Reach Strength: DB or Kettlebell Farmer's Carry Box Step Up 10/Leg x 3 WOD: 21-18-15-12-9 BBJO (24"/20") DB Front Squat (50/35) Cool Down: 3 x 12 OHS with BB or PVC + 2:00 Couch Stretch/side 
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Monday Food for Thought: Motivation Monday This week's topic is community in CrossFit! Warm Up: 6 Rounds of Tabata Jump Rope 5/5 Scap Pull-ups/Kipping Swings 10 Yoga Push-ups 10 BB Good Mornings Strength/Skill: BB Complex Clean Grip Deadlift + Hang Power Clean + Push Jerk (1+2+1) x 5 WOD: 3 Rounds: 5 Muscle Ups 9 Hang Power Cleans (155/105) 7 Push Jerks 50 Double Unders *16 min Cap Cool Down: 2 x 15 OHS with BB or PVC + 2:00 Prayer Stretch  Saturday Food for Thought Icebreaker Saturday What is one action that could improve your morning routine? Warm Up: 400m Run 10 Pass Throughs 10 Leg Swings 10 Steps Heel Toe Walking Stretch 10 Scorpions Strength/Skill: Dumbbell and/or Kettlebell Snatch Technique WOD: 5 Rounds for Time: 400m Run 15 KB/DB Hang Snatch L (16/12 kg, 35/25) 15 KB/DB Hang Snatch R *24 min Cap Cool Down: 2 x 15 OHS with BB or PVC 2:00 Foam Roll Lower Leg 1:00 Internal Rotation with Band/side  Friday Food for Thought: Eye on the Prize Friday “Each morning we are born again. What we do today is what matters most.” —Buddha WOD 21.3 For Total Time: 15 Front Squats (95/65) 30 Toes to Bar 15 Thrusters Then, rest 1 minute before continuing with: 15 Front Squats 30 Chest to Bar Pull-ups 15 Thrusters Then, rest 1 minute before continuing with: 15 Front Squats 30 Bar Muscle-ups 15 Thrusters 15 min Cap Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3. 21.4 Complete the following complex for max load: 1 Deadlift 1 Clean 1 Hang Clean 1 Jerk 7 min Cap  Thursday Food for Thought: This or That Thursday Describe your ideal weekday morning. Warm Up: 400m Run + 10 Lunges with Diagonal Stretch 10 Hip Switches 5/5 Air Squat/Jump Squats Strength/Skill: McGill Big 3 WOD: Back Squat 5-5-5-5-5 *Working sets all 70% or greater Cool Down: 2 x 15 OHS with BB 1:00 Dead Hang  Wednesday Food for Thought: Wellness Wednesday Quick tips for a morning routine: 1) Hydrate early. 2) Get natural light ASAP. 3) Spend a few moments visualizing or writing your plans. 4) Take a few deep breaths or stretch for a few minutes. Warm Up: 6 Rounds of Tabata Jump Rope + 10 Leg Swings 10 Cat/Cows 5/5 Scap Pull-ups/Kipping Swings Strength/Skill: 17 min GOAT Work WOD: 9 min AMRAP 40 Double Unders 8 Renegade Rows L (50/35) 16 Toes to Bar 8 Renegade Rows R Cool Down: 3 x 10 OHS with BB or PVC Pipe 2:00 Couch Stretch/side  Tuesday Food for Thought: Talk about It Tuesday What is your morning routine? Do you have one? Warm Up: Row 3:00 + 10 Banded Good Mornings 10 Toe Touch Squats 10 Band Assisted Scap Push-ups Strength/Skill: Clean Grip Deadlift + Hang Squat Clean + Tuck Jump (1+2+4) x 5 WOD: 3 Rounds: 8 Squat Cleans (135/95) 16 HR Push-ups Rest 3:00 3 Rounds: 5 Squat Cleans (185/125) 15 HR Push-ups *16 min Cap Cool Down: 3 x 10 OHS with BB or PVC 1:30 90/90 Pec Stretch  Monday Food for Thought: Motivation Monday This week's topic is about habits and morning routines. Routines exist whether we plan them or not, strong intentional ones can help to create structure and reduce stress. Warm Up: 400m Run + 10 Scap Pull-ups 10 Leg Swings 10 Steps Heel/Toe Walking Stretch Strength/Skill: Pull-up 5-3-3-2-2-1-1 WOD: 1 mile Run *12 min Cap Cool Down: 2 x 12 OHS with BB or PVC 2:00/side Anterior Tib Smash  Saturday Food for Thought: Icebreaker Saturday What is your hydration system? Warm Up: 400m Run +10 Crab Extensions 10 Yoga Push-ups 10 Leg Swings Strength/Skill: Build to a 3 RM S2OH from the Ground WOD: 400m Run 21 Dips 12 S2OH (165/115) 400m Run 15 Dips 9 S2OH 400m Run 9 Dips 6 S2OH *17 min Cap Cool Down: 2x 2 OHS 3:00 Lax Ball in Shoulder/side  Friday Food for Thought: Eye on the Prize Friday Drinking 8-12oz of water after waking up and before going to sleep is a great system for starting and ending your day with hydration. WOD: 21.2  |
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