monkey brain

One week until we’re back in Miami for Wodapalooza!

**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. ring dips: 20 sec on / 40 sec off x 6 rounds

B. double unders: 40 sec on / 20 sec off x 10 rounds

C. 5 rounds for time:

500m-400m-300m-200m-100m row
50ft-40ft-30ft-20ft-10ft HS walk

*you can B & C in either order

CSPORT

AMRAP in 2 min, 4 min, 6 min, 8 min, and 10 min

*resting 1, 2, 3, and 4 min bt each AMRAP, respectively.

*you can start at the beginning and work down or at the end and work back, but once you choose a direction, stick with it for each interval.

• 10 burpees
• 10 pullups
• 15 goblet squats
• 15 KB swings
• 20 hand release pushups
• 20 DB weighted lunges
• 25 GHD situps
• 25 box jumps/step ups
• 30 DB push presses
• 30 cal row

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.