WOD: 12.29.17

Announcements

ATTENTION MEMBERS: IF YOU ARE INTERESTED IN DOING A NEW YEAR’S NUTRITION CHALLENGE, PLEASE SIGN YOUR NAME ON THE WHITEBOARD.
NEW YEAR’S DAY WE WILL HAVE 9:30&10:30 CLASSES: SATURDAY WE WILL HAVE 10AM OPEN GYM.

CrossFit Invasion – CrossFit Classes

Warm-up

Posterior Chain Activator and Hip Opener (No Measure)

1-min Push-up Plank

30 sec Side Plank R

30 sec Side Plank L

30 sec Push-up Plank

Alternating Plank Lunges x8

Plank Lunge to Chest Opener x6

Plank to A Squat x3

Active Inner Thigh x10

!5 Inchworm Push-ups

Walking Atlas Lunges

Walking Lateral Tube Walking x2

Glute Bridges x10 w/hip circle

Squats x20 w/hip circle

Vertical Jumps x10

Weightlifting

Hang Squat Clean

Squat Clean Every 1:30 2 sets of 2 @70%

2 sets of 2 @75%

1 sets of 2 @80%

1 sets of 1 @85%

1 sets of 1 @90%

W.O.D.

FIT: Metcon (AMRAP – Rounds and Reps)

AMRAP in 10

3-3

6-6

9-9

12-12

15-15 …

Clean and Jerk (95/65)

PUSH-UPS
Rest 3 minutes

FIT: Metcon (Time)

FOR TIME:

30 PUSH-UPS

15 Clean and Jerks (95/65#)

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP in 10

3-3

6-6

9-9

12-12

15-15 …

Clean and Jerk (135/95#)

HSPU
Rest 3 minutes

PERF: Metcon (Time)

FOR TIME:

30 HSPU

15 Clean and Jerks (135/95#)

POST WORKOUT

Easy Cool Down (No Measure)

Pike Stretch 1-min

Sit-up to Pike x10

Pigeon Pose 2min

Opposite Arm/Leg Extensions x12 (2/3/4)

Group Dynamic Warm-up (No Measure)

Jumping Jacks x20

High Knees

Butt Kicks

Side Shuffles x2 (with hip circle)

Toy Soldiers

Walking Altas Lunges

Bear Crawls

Crab Walks

Inchworms with a Push-up