Monday Jan 18, 2021

WARM UP 1-18-21


Warm Up:Check In
WARM UP

Shuttle Run-2 minutes
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Bent Over Retract/Protract/Dislocations-20 reps
Shoulder Raise+Behind the Neck Pull Apart-20 reps
Sword Pull Apart-20 reps
Band Press-20 reps
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Clean Grip Deadlift-10 reps
Clean Grip High Pull-5 reps
Powerclean-5 reps
Press Complex-5 reps each
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Begin Weightlifting


COOLDOWN

Lateral Band Opener-1 min R/L
Banded Bully-1 min R/L
Standing Pec Stretch-1 min R/L


SHRED 1-18-21


SHRED:Reps
WARM UP

45 secs ON/15 secs OFF:

Jump Rope
Plank Shoulder Tap
Stationary Lunges
Bike
Jump Rope
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Hip Rotation-20 reps R/L
Spiderman w/ Thoracic Rotation-5 reps R/L
Downward Dog Shoulder Tap-30 reps
Handstand Hold-30 secs
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Explain EMOM


METCON

EMOM x 35 minutes

1. 50 Double Unders
2. 30 Second Handstand Hold
3. 12/9 Calorie Ski
4. 30 Second Goblet Wall Sit Hold*
5. 20 Jump Lunges
6. 15/12 Calorie Bike
7. REST

*Athletes can start on different stations but follow the order to use ski ergs! Still all rest on minute seven! Goblet Wall Sit Hold should be performed with two DB's or KB's with athletes at parallel. If needed scale double unders to 75 singles and Bike to 12/9 Calories.


METCON 1-18-21


Metcon:Time-Rx3
''Grettel''

10 rounds for time of:
3 clean and jerks
3 lateral burpees

*Courtesy of Crossfit.com

Goal: Sub 6, CAP at 10 minutes.

Tip: This workout should be executed with a FAST pace! Don't hold back and perform quick transitions.

Purple Rx: 135#/95#
Blue Rx2: 115#/75#
Orange Rx3: 95#/65#, regular burpees
Yellow MODWOD: Sub DB Clean and Jerk (pair), bodybuilders or burpee to box


WEIGHTLIFTING 1-18-21


Weightlifting:Weight
Push Press

3-3-3-3-3

Begin working sets around 80% and build up as tolerated. All working sets should be fairly heavy so make sure to warm up to first working weight.


Rx/Scaled

1Jonathan AYes 135

Today's Leaders

1st7:12 Saori Today!
2nd8:35 2Katheryn Today!
1st6:12 Nate Today!
2nd7:10 Derek M Today!
3rd7:20 Ian Today!

Rx/Rx2/Rx3/Scaled

1Scott B10:00 DNF Rx2 8/10 rounds 20 sec left
2Derek M7:10 Rx
3Derek N7:50 Rx
4Bill9:38 Rx
5Nate6:12 Rx
6Dale F9:51 Rx3
7Katheryn8:35 Rx2
8Saori7:12 Rx
9Jonathan A9:35 Rx3
10Ian7:20 Rx
11Diogo8:42 Rx

Today's Leaders

1st130 Rachel T Today!
2nd125 Saori Today!
3rd100 Katheryn Today!
1st225 Diogo Today!
Derek M Today!
2nd165 Bill Today!
3rd155 Derek N Today!
Scott B Today!

Rx/Scaled

1Scott B155 Rx
2Derek M225 Rx
3Derek N155 Rx
4Bill165 Rx
5Dale F115 Rx
6Katheryn100 Rx 1@105
7Saori125 Rx
8Jonathan A135 Rx
9Rachel T130 Rx
10Diogo225 Rx