Deload Week

Monday 01/15/24

B. ‘Americone Dream’
3 RFT:
- 20/15 Calories Echo Bike
- 20 Cyclist Squats
- 15 TTB

A. Front Rack Reverse Lunges
Every 3 Minutes x 3 Sets:
- 20 Alternating Front Rack Reverse Lunges @ Light Weight

Happy Monday! This week is a DELOAD week. Starting next week we will be in our cycle that will lead us into the 2024 CrossFit Open (don’t forget to sign-up!!!).

We are doing Front Rack Reverse Lunges in Part A to get in some unilateral training. Keep things light today and focus on quality movement. ‘Americone Dream’ is going to be a leg burner! This workout is one to keep moving on, it is only three rounds and relatively low reps. Today is a good day for bigger sets of TTB or maybe to try to go unbroken each round!

Tuesday 01/16/24

A. ‘Chubby Hubby’ -
EMOM 20:
Min 1 - 15/12 Calorie Row
Min 2 - 10 Power Cleans 135/95#
Min 3 - 60 Double Unders
Min 4 - 12 HSPU
Min 5 - REST

B. Core Cool Down
3 Sets Of:
- Hollow Hold x 20 Seconds
- Single Leg V-Up x 20 Seconds
- Bicycle Crunch x 20 Seconds
*Rest 1 Minute Between Sets

Class will start with a review of Power Clean technique and then lead into ‘Chubby Hubby’. The goal is to be consistent from start to finish and be able to finish all work by the 50 second mark each minute. Scale reps / calories accordingly! This MetCon will give you a chance to practice cycling a barbell and repping out HSPU while under fatigue. Scale HSPU to one AbMat or to Dual DB Push Press.

Wednesday 01/17/24

A. 15 Minutes Of Pull-up Practice -
15 Minutes Of Coach Led Pull-up Skills + Drills

B. ‘Half Baked’
21-15-9 Reps Of:
- Pull-Ups
- Burpee Box Jump Overs (24/20")

Come in today and practice some Pull-up skills and drills! There will be value in coming in to practice even if you have not gotten your first Pull-Ups. Coaches will lead you through some Pull-up drills and progressions. Then we can utilize our practice during ‘Half Baked’. This MetCon is class 21-15-9 Chipper. Aim to keep moving and treat this close to a sprint effort!

Thursday 01/18/24

A. 3 Position Power Snatch -
Every 90 Seconds x 8 Sets:
High Hang Power Snatch + Hang Power Snatch + Power Snatch

B. Accessory
3-4 Sets For Quality:
- Barbell Hip Thrusts x 8-10 Reps
- Dual KB Front Rack Carry x 100'
- Sled Push x 100'

This week is a transition week for Thursday OLY. Class will begin with a longer barbell warm-up to dial in on form. Then we are focusing on Power Snatch technique and pulling from different positions. Start light and prioritize seamless reps! After we have some strongman accessories.

Friday 01/19/24

A. 4 Sets For Quality -
- DB Bench Press x 8-10 Reps
- Single Leg RDL x 6/Side
- Forearm Plank x 45-60 Seconds

B. ‘Cherry Garcia’ -
AMRAP 10:
- 6 Shuttle Runs
- 12 Med Ball Cleans 20/14#

Class is kicking off with some Dumbbells accessory work. Complete Part A for Quality and build in weight as able.

‘Cherry Garcia’ is one to start reserved and save a little push for the end. The Shuttle Runs will quickly add up. Pace these so you can get right to work on the 12 Med Ball Cleans each round! Aim to have a consistent time per round throughout this workout— the goal is to keep moving and not redline / end up walking your Shuttle Runs!

Saturday 01/20/24

Join us Saturday at 8 or 9am for our Partner workout!

Olympic Weightlifting
A. Clean Complex
In 15-20 Minutes..
For Max Load:
- High Hang Clean + Hang Clean + Low Hang Clean + Front Squat + Split Jerk

C. Accessory -
3-4 Sets Of:
- Broad Jump x 5 (6/4')
- DB Strict Press x 8 Reps
- Half Kneeling Rotational MedBall Throws x 10/ Side

Today is the day we are retesting our Clean Complex!! Be sure to listen to Coach Aiden and follow his warm-up to a T! A solid warm-up goes a long way when building to something heavy. Let’s come to class pumped up and ready to move some weight. Be sure to hype up all of your friends in class too!!