Schedule Updates
Our Holiday schedule is as follows:
- Friday 12/24: 0900 CrossFit, 1000-1200 Open Gym
- Saturday 12/25: Closed
- Friday 12/31: 1715 CrossFit (All other classes are cancelled)
- Saturday 1/1: 0900 CrossFit, 1000-1200 Open Gym
Strength
Front Squat
- Build to a heavy set of 2 @ RPE 9.
- Drop 15% and do 2 sets of 2.
Notes
Our strength today is front squats. You will first build to a heavy set of 2 reps, stopping at a weight that feels like a 9/10 rate of perceived exertion. You will then drop 15% and do two more sets of 2.
As the bar gets heavier, be sure not to make jumps in weight that are too big. This will help save you from jumping to a weight that is too heavy and hitting failure. We don’t want any failed reps.
Conditioning
Complete 5 rounds for time:
- 20 Wall Balls
- 20m Forward Crawl
- 50 Double Unders
15:00 time cap
Notes
Our workout today is a simple triplet of wall balls, forward crawl, and double unders. You will complete 5 rounds for time. Your score is how long it takes to complete 5 rounds or the number of rounds and reps completed under the 15-minute cap.
Choose a wall ball weight that feels light the first couple rounds. You want to be able to complete 20 reps in 1-2 sets each round.
Keep the forward crawl a contralateral movement. Maintain a flat back and keep your knees close to the ground. Don’t let your hips pike into the air.
The double unders should not take longer than :40 to complete. Adjust the number of reps or substitute single unders.