*Scheduling Note*
Our Thanksgiving schedule is as follows:
Wednesday 11/24: Normal Class Schedule
Thursday 11/25: 1000 CrossFit
Friday 11/26: 0900 CrossFit, 1000-1200 Open Gym
Saturday 11/27: Normal Class Schedule
Strength
Part 1
- Perform 3 sets of 4-6* dips @ 31X0 tempo.
Or… - Perform 3 sets of 2-3 dip negatives as slow as possible.
*Get all 6 reps first. Then add weight.
Part 2
Complete 3 sets of
- 10-12 DB Victorian Pulls @ 2011
- 10-12 Banded Tricep Push Down @ 2011
Notes
Our strength today is weighted dips followed by upper body accessory exercises.
For part 1, you will either perform dips or dip negatives. Remember that range of motion and the tempo is priority. If you are performing dips, lower for :03, pause :01 at the bottom, press up, lockout, and immediately start your next rep. If you need to pause in the lockout, lower the weight. We are performing fewer reps this week, so try to add a little weight over lat week. And if you are performing negatives, focus on showing control through the entire range of motion from lockout to the bottom. These videos here and here should be helpful.
Part 2 involved three sets of victorian pulls and tricep extensions. For the victorian pulls, place benches on top of boxes. Choose a weight that allows you to move through a full range of motion and maintain the tempo.
Conditioning
4 Sets
In 1:15:
- 5 Sandbag over the shoulder
- Max Rope Climbs in remaining time
Rest 2:30
Notes
Our workout today is 4 sets of 1:15 of work with 2:30 of rest between rounds. In 1:15, you will complete 5 sandbag over the shoulder and then in the remaining time as many rope climbs as possible. Your score is the sum total number of rope climbs from all 4 sets.
The sandbag should be a moderate weight that allows you to complete the 5 reps in under :30. Adjust the weight accordingly.
Here is a good test to show that you have enough confidence on the rope to climb to the top safely. Substitute rope lowers, hanging knee raises, or adjust the height of the rope climb as needed.