 S/T
A. Find your 10RM Strict Press (This is the final # we'll be posting on our Holigainz board- use no more than 2 warm-up sets, and don't arch that back!) B. Double KB Jerk Technique and Practice WOD 4 RFT, 20 min cap 1 Dbl KB Farmer's Carry Stair Climb (up + down the stairs) (Rx: 2x24, 2x16kg) 20 Dbl KB Front Rack Squats 20 Dbl KB Jerks 20 Dbl KB Swings
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 S/T
A. 3x500m Row Sprints (record fastest and slowest time) *2 min rest b/w rounds* B. 60 Abmat Situps WOD Tabata *Air Squats *KB Swings, USA (24/16) *DU/DU Practice *Hollow Body Rocks (sc: HB Holds, one knee tucked) *4 min each, rest 1 min between movements*  S/T
A. Back Squats (5-5) 3x10 at the same weight, 1xME with the same weight *3 min rest b/w sets* WOD 13 min ascending ladder (AMRAP) 1 Squat Clean (115/75) 1 T2B 1 Box Jump 2 Squat Cleans 2 T2B 2 Box Jumps etc.  S/T
A. Overhead Squats (5-5), then 3x5 at the same weight B. BTN Strict Press 3x8 (if the bar moves forward before it goes up, i.e. if you need to tuck your chin when you press up, scale to a BTN push press with a slow negative with your elbows pushed forward on the way down) WOD 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 **20 sec HS Hold (or 1 Wall Walk) B/W Each Round** Hang Power Snatch (95/65) V-up Russian KB Swing (28/20kg)  S/T
A. Max Reps Bodyweight Deadlifts -After a couple warm-up sets, perform as many bw deadlifts unbroken as you can safely (the bar cannot stay on the ground longer than 1 second). Attempt no more than twice, document on the white board. B. BB Good Mornings 3x8-12 WOD Buy In: 50 D.U.s/150 Single-Unders then: 5 rounds for time 8 strict ring rows 10 burpees 12 OH plate lunges (Rx: 45/25#)  S/T (optional)
Complete 30RM Back Squat at some point (if you haven't already) and write the # on the Holigainz board by your name Aim for 35-45% of your 1RM, do not attempt more than twice WOD Complete with a partner, divide reps EMOM BOTH partners must stop and do 5 burpees (3 burpees if scaling) 80 Push Press (95/65) 80 KB Swings 80 Goblet Step-Ups (24/16kg) 80 SDLHP (95/65) 80 Russian Twists (45/25lb plate)  WOD
"Elizabeth-Lite" 21-15-9 Power Cleans (95/65) Pushups Rest 5 mins "Helen-Lite" 3 Rounds 200m Run 21 Russian KB Swings (24/16) 12 Pullups (sc: Ring Rows) Rest 5 mins "Fran Lite" 21-15-9 Thrusters (65/45) Dbl DB Row (2x35/2x20)  HAPPY THANKSGIVING!
The "Thanksgiving Sampler Platter" (read more about it here: http://library.crossfit.com/free/pdf/CFJ_Thanksgiving_Cecil.pdf) 5 rounds of: 5 pull-ups 10 push-ups 15 squats Then, 4 rounds of: 8 handstand push-ups 15 kettlebell swings Then, 3 rounds of: 15 box jumps 15 knees-to-elbows Then, 2 rounds of: 20 wall-balls 30 sit-ups Then, 1 round (dessert) of: 50 burpees  HOLIGAINZ CYCLE DAY #1
S/T A. Spend extra time mobilizing the hips/foam rolling/improving ankle mobility to prepare for "B." B. Find your 30RM Back Squat (Warm up to this with a few reps/sets and do not attempt more than twice, resting at least 5-6 mins between attempts. Document your final weight in the new goal section on the white board!) WOD 4 rounds 250m Row Sprint 20 Wall Balls 1 min rest (record fastest and slowest round)  S/T
A. 4x 8-10 Hanging Straight Leg Raises :30 rest 8-10/ea single KB Press in a lunge position :30 Rest B. 50 V-ups/Knee-Ups WOD 13 min AMRAP 10 push jerks, from the floor (95/65) 8 T2B 6 cal Row/Assault Bike |
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