*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
4 Sets
- 6-8 Dips @ 21X1
- 6-8/arm Rows @ 21X1
Notes
Today’s strength is dips and rows. You will alternate between the two exercises for 4 working sets, resting for 1-2 minutes between exercises.
The dips will be performed with a :02 negative, :01 pause in the bottom, and :01 pause at the top. Find a difficulty that allows you to hold the tempo for all 8 reps across all 4 sets. If you are successful, the following week you will increase the difficulty by adding weight, decreasing band resistance, etc. You may also substitute push ups if you are not yet ready for dips.
The same idea applies to the rows. If you successfully complete 8 reps across all working sets, add weight the following week.
Conditioning
Complete as many rounds as possible in 15:00:
- 5 Toes to Bar
- 10 Push Ups
- 15 Air Squats
Notes
Today’s workout is a simple triplet of toes to bar, push ups, and air squats. Your score is number of rounds and reps completed in 12-minutes.
The toes to bar should remain unbroken throughout the workout. Adjust the number of reps or substitute knee raises or sit ups.
You might consider breaking the push ups into 2 sets from the beginning to avoid reaching muscle failure. If you think you’ll hit failure too early in the workout, begin by having your hands elevated on a bench or a box.
The air squats is you chance to let your upper body rest. Make sure to move through a full range of motion at a smooth pace throughout the workout.