Week of December 3, 2018

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CFH Christmas Party is this Saturday December 8th. Party will begin at 6:00pm. We will cater chicken, bring a side dish to share and beverages of choice for yourself.

We will have a white elephant gift exchange, bring a $20-$30 gift if you would like to participate. There will be a separate exchange for the men and women. (Guys if you don’t know what to bring you cant go wrong with a bottle of bourbon -Hall)

Monday

Warm Up / Mobility:  2 rounds: Dmbl walking lunges (down & back), 10 dmbl squat clean thrusters, 30 Double Unders

Strength:  Deadlift & Seated Box Jumps (30 min.)

    *This week will begin a new cycle. Mondays will consist of Deadlifts and seated box jumps.  Fridays will be some type of Squat. 

Deadlift 3 x 5 (touch n go)

  • Same weight across.

  • First week start at 60-70% of 1rm.  We will add 10-15 lbs. per week. We are looking for perfect form, maintaining perfect position throughout every rep!

Seated Box Jumps 3 x 5

  • Start at a moderate height, your goal will be to add height every week if possible

  • Start from a seated position (bench or something close to parallel when seated) explode onto box

  • Perform sets after deadlift sets. 

  • Do not rush. Jump up, step off and wait a few seconds before next rep.

WOD

AMRAP in 15min.

100 DUs (2x singles)

20 Burpees

30 Snatch (power or squat) (75m/45w)

100  DUs

20 Burpees

30 Snatch (power or squat) (135m/75w)

100 DUs

20 Burpees

30 Snatch (power or squat) (165m/100w)

*Record total reps or time if you finish last set of snatches

Extra Credit

3 x 10 evil wheel roll outs

 (21 Double Unders)


 

Tuesday

Warm Up / Mobility:  3 Rounds

Even- 8 Burpee

Odd- 5 Pullups + 10 Air Squats

Strength:  HSPU / Strict Press and Rope Climbs / Ring Rows

    EMOM for 18 min.

    Even: 3-5 Strict, Deficit HSPU or Heavy Strict Press

    Odd: 1-2 Rope Climbs or 5-10 Ring Rows

    *Choose a challenging rep range

WOD

 For Time:

    10 Man Makers (kettlebell or dmbl) (50m/30w)

    20 T2B

    30 Wall Balls (20m/14w)

    40 Push Ups

    50 Cal. Row

    40 Push Ups

    30 Wall Balls

    20 T2B

    10 Man Makers

 

    *22 min time cap

    *1 man maker = Push up + L arm row + Pushup + R arm row + Clean + SH2OH

Extra Credit

(22 Double Unders)


HIITuesday (6:30pm)

Rowling (20 Min)

WOD

Every 5 min for 5 Rounds 

18/14 Cal Bike

15 Wall Balls

12 OH Plate Lunge

9 KBHP

6 Burpee 2 Plate

3 Strict T2B


Wednesday

Warm Up / Mobility:  3 Rounds

Even-  10 Cal Row

Odd- 5 Pushups + 10 Tuck Jumps

Strength:  Clean & Jerk Complex

    1 power clean + 1 jerk + 1 front squat + 1 hang squat clean + 1 jerk

    *Work up to a heavy complex and then do 3x1 @ 90%

WOD

For time:

5 Hang squat cleans (185m/125w)

20 C2B pull ups

20 Box jumps

5 Hang squat cleans

10 Muscle ups

10 Burpee box jumps

5 Hang squat cleans

20 C2B pull ups

20 Box jumps

    *if you do not have Muscle ups do 20 pull ups, 10 c2b, 20 pull ups

 

Extra Credit

3x20 Banded Tricep Press Downs

 (23 Double Unders)


 

HIIThursday (6:30pm)

 Battle Ropes

WOD

FGB Style with 30 sec b/t Movements

3 Rounds

Push-ups

Pull Ups

KBS

Goblet Squat

Dmbl Snatch

 

(24 Double Unders) 


 

Friday

Warm Up / Mobility:  3 Rounds- 8 Cal Bike + 8 Goblet Squats + 8 KBS

Strength:  Front Squat

    *Work up to a heavy single then 3 x 1 @ 90%+

WOD

 AMRAP in 4 min.

10 KB swings (53m / 35w)

20 DUs

Rest 1 min.

AMRAP 1 min.

Sit Ups or T2B

 

AMRAP 3 min. (30 sec on 30 off) 

Goblet squats (53/35)

AMRAP 1 min.

Sit Ups or T2B

 

AMRAP 3 min. (30 sec on 30 off)

Goblet squats

AMRAP 1 min.

Sit Ups or T2B

 

Rest 1 min.

AMRAP 4 min.

10 KB swings

20 DUs

*Record total KB Swing/DU, Total Goblet Squats, and Total Situps/ T2B 

Extra Credit

2 min wall sit

 (25 Double Unders)


 

Saturday

Warm Up / Mobility: Group Warm Up

Strength:  Off

WOD

Partner Up

6 rounds, Alternate exercises, 1 min max reps at each, 1 person works one rest.

Wall Balls (20/14)

Pull Ups

Box Jumps (24m / 20w)

SH2OH (75/55)

Cal Row

*Record total reps

(26 Double Unders)

CrossFit Heights