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Friday 01DEC17

11/30/2017

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

Thursday 30NOV17

11/29/2017

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*

Wednesday 29NOV17

11/28/2017

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.

Tuesday 28NOV17

11/27/2017

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)

Monday 27NOV17

11/26/2017

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#)

Saturday 25NOV17

11/24/2017

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)

Friday 24NOV17

11/23/2017

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)

Thursday 23NOV17

11/22/2017

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

Wednesday 22NOV17

11/21/2017

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)

Tuesday 21NOV17

11/20/2017

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

WE'RE SOCIAL:

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“Natural History of Norway”
(Copenhagen, 1752–3)
Erik Pontoppidan, bishop of Bergen

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