*Scheduling Note*
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
Back Squat @ 21X2
- x 6-8 x 4 sets
Notes
Today’s strength is back squats. You will complete 4 working sets of 6-8 reps. Every rep will be performed with a :02 negative, :01 pause in the bottom, and :02 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
3 Sets
In 2:30:
- 21-27 Calories
- 10 Toes to Bar
- Max Farmer’s Carry Walking Lunge Steps
Rest 2:30
Notes
Today’s workout is 4 rounds of 2:30 of work and 2:30 of rest. You will begin each work interval with a buy-in of 18-25 calories and 10 toes to bar. Then with the remaining time you will complete as many walking lunge steps as possible. Each step is 1 rep. Your score is the number of steps across all 3 sets.
The calories should not take longer than 1:30 to complete. Adjust the number of reps accordingly.
The toes to bar should be done in 1-2 sets each round. Adjust the number of reps or substitute knee raises.
The walking lunge is not done in any particular direction. You can go down and back along the gym, turning around as needed. The dumbbells should be a moderate weight. You will hold them in a farmer’s carry. You should be able to complete at least 12 steps without putting the weights down.