plank ton

Nick getting some support from his biggest fan.

**Announcements, etc…”

• Happy New Year!  While the “resolution” thing always seems a little empty, January does bring a sort of “fresh start” feeling to our lives.  So rather than ignore it, let’s use it as a way to refocus on and reenergize our goals.  The OPEN is just 2 months away, which means that Steven will once again have some bonus conditioning work for you.  And to mix things up, there will be a slightly new pattern to our programming, with our Strength cycles running weekdays only, each element rotating weekly with regard to the day on which it falls.  In other words, if our squat day is on Monday one week, the next week it will fall on Tuesday.  This means that Saturdays will be more of a wildcard day, allowing for more parter workouts, and more inclusive programming… a perfect combo for your “new to CrossFit” friends!

CROSSFIT

S&P cycle (mon-fri): Holiday – squat – pull – press – PULL

A. 21-15-9 rep rounds for time:

deadlift (275/185)
box jumps (30/24)

B. 3 rounds for time:

400m run
20 burpees
2 min UB plank hold

*any time you break the plank, immediately compete a 3 burpee penalty, then continue the plank where you left off.

CSPORT

A. 4 sets:
15 skull crushers
15 push ups

B. 4 sets:
8 heavy DB front squats
16 DB wtd step ups

C. 4 sets:
200m run
10 toes to bar
15 cal row
20 sit ups
30 mtn climbers

OPEN PREP

15/12/9/6/3 rep rounds:
Handstand push up
Strict pull up

Every 2 min x 5
20 cal assault bike
Goal: Max effort, but be consistent.