Deload Week
10 Rounds, not timed, of:
10 Lateral Band Walks each way
10/Leg Single Leg Squats (trailing leg on bar/box/bench behind you)
10 Ball Leg Curls
:20 Side Plank/Side
then,
Hip, low back, quad, abd/adductor, front rack mobility work.
Author: Crossfit the Ville'
Monday, December 9th
Deload Week
30:00 Running Clock:
30 Jumping Jacks (full ROM)
25 Situps
20 Banded Chest Press or Flye
15 Jumping Pullups
10 Burpees
then,
Shoulder, pec, lat, tricep, bicep mobility work.
Sunday, December 8th
Deload Week
30:00 Running Clock
15 Calorie Bike
15 Box Jumps/Step Ups (24/20)
15 Bent Leg Bridge
1:00 Plank
200M Run
then,
Hip, Quad, Hamstring mobility work.
Saturday, December 7th
Make Up Day.
*The gym will be closed today for the Winter Throwdown. If you aren’t competing or volunteering come out and cheer on the competitors! The first heat starts at 9:00am.
Friday, December 6th
Deload Week
Push Press/Jerk Mobility: Shoulder, wrist, lat, forearm & core mobility
then, with a :30 running clock:
500M Row
100 Jump Rope Singles
20 Stationary Lunges (10/leg)
15 Pushups
10 Ring Rows
5 Inch Worms
Not scored.
*focus on moving correctly at 60-70% intensity.
*Tonight’s 6pm class will be cancelled so that we can set up for Saturday’s Granite Games Winter Throwdown. If you can help us set up please let us know. The more the merrier! We’ll start setting up at 6:00 sharp.
*The gym will be closed Saturday for the Winter Throwdown but if you aren’t competing or volunteering come out and cheer on the competitors! The first heat starts at 9:00am.
Thursday, December 5th
Deload Week
Snatch/OHS mobility work
then,
With a :30 running clock:
1 Lap Run
15 GHD SItups
15 Back Extensions
300M Ski Erg
30 Full Crunch
30 Superman Extension
Not scored.
*focus on moving correctly at 60-70% intensity.
*This Friday the 6pm class will be cancelled to set up for Saturday’s Granite Games Winter Throwdown. If you can help us set up please let us know. The more the merrier!
*The gym will be closed Saturday for the Winter Throwdown but if you aren’t competing or volunteering come out and cheer on the competitors! The first heat starts at 9:00am.
Wednesday, December 4th
Last day of Test Week
30 minutes to establish a max:
Full Clean
Front Squat
Test 1: Max Pushups, 1 attempt (No hand release, chest touches floor and elbows lock out each rep)
Test 2: Max Ring Rows, 1 attempt (Chest to rings, full extension of arms at bottom. Lying under dead hanging, hip height rings)
*This Friday the 6pm class will be cancelled to set up for Saturday’s Granite Games Winter Throwdown. If you can help us set up please let us know. The more the merrier!
*The gym will be closed Saturday for the Winter Throwdown but if you aren’t competing or volunteering come out and cheer on the competitors! The first heat starts at 9:00am.
Tuesday, December 3rd
Make Up Day.
*This Friday the 6pm class will be cancelled to set up for Saturday’s Granite Games Winter Throwdown. If you can help us set up please let us know. The more the merrier!
*The gym will be closed Saturday for the Winter Throwdown but if you aren’t competing or volunteering come out and cheer on the competitors! The first heat starts at 9:00am.
Monday, December 2nd
Test Week
Test 1: Max Unbroken Double Unders, 2 attempts
30 minutes to establish a max:
Shoulder Press
Thruster
Test 2: 2000M Row for time.
*This Friday the 6pm class will be cancelled to set up for Saturday’s Granite Games Winter Throwdown. If you can help us set up please let us know. The more the merrier!
*The gym will be closed Saturday for the Winter Throwdown but if you aren’t competing or volunteering come out and cheer on the competitors! The first heat starts at 9:00am.
Sunday, December 1st
Test Week
Powerlift Total:
Max Back Squat
Max Deadlift
Max Bench Press
score = total weight.
*This Friday the 6pm class will be cancelled to set up for Saturday’s Granite Games Winter Throwdown. If you can help us set up please let us know. The more the merrier!
*The gym will be closed Saturday for the Winter Throwdown but if you aren’t competing or volunteering come out and cheer on the competitors! The first heat starts at 9:00am.
