*Scheduling Note*
Monday 12/26:
- 0800 Open Gym
- 0930 CrossFit
Tuesday 12/27 – Friday 12/30:
- 0615 CrossFit
- 0715 Open Gym
- 0900 CrossFit
- 1000 Open Gym
- 1130 CrossFit
- 1430 Open Gym
- 1700 CrossFit
*Barbell will be cancelled this week
All other days will be scheduled normally.
Strength
Bench Press @ 21X1
- x 6-8 x 4 sets
Notes
Today’s strength is bench press. You will complete 4 working sets of 6-8 reps. Every rep will be performed with a :02 negative, :01 pause on the chest, and :01 pause between reps. You will use the same weight for all working sets. The goal is to complete 8 reps at the prescribed tempo for all 4 working sets. If you accomplish that, the following week you will use a slightly heavier weight. Here is an example of how this could look in practice:
Week 1: 100×8, 100×8, 100×7, 100×7
Week 2: 100×8, 100×8, 100×8, 100×7
Week 3: 100×8, 100×8, 100×8, 100×8
Week 4: 105×8, 105×8, 105×7, 105×7
Etc…
Conditioning
For time:
- 75 Double Unders
- 15-20 Calories
- 50 Pull Ups
- 15-20 Calories
- 75 Double Unders
9:00 time cap
Notes
Today’s workout is a triplet of double unders, calories, and pull ups. Your score is the time to complete the prescribed work or the number of reps completed under the 9-minute time cap.
The double unders should take no longer than 1-minute. Adjust the number of reps or substitute single unders.
The calories should also take no longer than 1-minute. Adjust the target number accordingly.
The pull ups should be done in no more than 5-minutes. Adjust the number of reps or substitute jumping pull ups, ring rows, or banded pull ups.