Workout of the Day
ASSISTANCE
3-4 Rounds for Quality
40-60 sec Handstand Hold at wall
8-12 Sandbag Bear Hug Good Mornings
20 sec each Front Scale
Notes
Handstand: If holding for 1 min at the wall is no problem, option to scale up to some free-standing practice today.
Good morning: Keep your weight mid-foot and stretch/load into the glutes as you hinge.
Front Scale: Keep both legs straight throughout; squeeze those quads and point the toes!
METCON
10 Minutes
Bike Calories
Rest 5 Min
10 Minutes
Row Calories
Notes
Perform this workout interval-style: 10 rounds x 30 sec “On” / 30 sec “Off” , where…
“ON” = 80-95% effort
“OFF” = 50-60% effort, conversational pace
Look at your RPMs or Watts. Aim to sustain or build your output during each “On” interval. Let the “Off” period be a relatively easy spin, like active recovery before the next tough interval.
Record your total calories accumulated during the entire 10 minute period on each machine, including the recovery intervals. Just let the machine keep counting up.
CrossFit Group Class Programming Template (WK1/3)
Tim and Tom tackle a test of tension.
Holiday Schedule
Monday 12/23
Normal Schedule
Tuesday 12/24
CrossFit Group Class
6,7,8,9,10am, 12pm
Open Gym
Hybrid early access 5-6am
Open Gym: 6am-1pm
Wednesday 12/25
CrossFit Group Class
9,10,11am
Open Gym
Hybrid early access 7am-9am
Open Gym: 9am-12pm
The Front Scale
The gymnastics front scale challenges the standing leg’s glutes, quads, and ankle stabilizers while developing hip flexion strength in the extended leg.
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