5am with Justin or 9:30a with me are the two offerings today! Who has a 5am on Saturday??? Turn 2 does!!!
At 9:30 we are going to “play” Jenga with a CrossFit twist. Pull a tile, quickly put it back on the stack without tipping it over, and then do the work as fast as you can. Whoever pulls the most tiles wins! Whoever knocks over the tower runs a mile with a vest.
Jenga
Pull a tile, do the work, earn a point.
10 Minute Running Clock
20m Bear Crawl
10m Spiderman Stretch w/reach
10 Back Squats w/Empty Barbell
10 Hang Power Cleans w/empty barbell
10 Rounds
in 1 Minute complete:
25 Air Squats
Max Reps Power Cleans (135#/95#)
Rest 2 minutes
Rx+ (185#/125#)
Wall Stretch
1 minute each leg.
Place Feet against wall, with back on the floor, in a squat position. Cross one leg and push against knee. Use a band for extra benefit.
2 Minutes laying on back with butt, legs, and feet against wall. Let gravity stretch out your lower back and hamstrings.
Use the area out back for the Overhead Weighted Walks.
Partner Medicine Ball Toss
20 L leg forward
20 R leg forward
20 Chest Pass
20 Soccer Inbound
20 Backward Overhead
AMRAP 20 Minutes
Row 20/15 calories
10 Burpees
10 Kettlebell Swings (53#/35#)
50m Overhead Walk (95#/65#)
Rx+
Handstand Pushups instead of Burpees, use 2 or 1.5 pood for KB swings , and overhead walk with (135#/95#)
10 Min running 🏃 Clock
8 – 10m Shuttle Runs Forwards/Backwards
6 – Burpee Broad Jumps
4 – Superman hold to Hollow Rock hold
2 – Wall Walks
For time:
50 Double Unders
5 Squat Cleans
50 Double Unders
4 Squat Cleans
50 Double Unders
3 Squat Cleans
50 Double Unders
2 Squat Cleans
M 155-165-185-205
F 115-125-135-145
RX+
M 205-225-245-265
F 135-145-155-165
Time Cap 11 min
*one second penalty for every rep NOT completed before the time cap
Rest 5 min after time cap expires
Please watch the video. Your coach will hold you to these standards:
Jump Rope x 250
2 Kips
2 Kips + 2 Pullups
2 Kips + 4 Pullups
20/15 Air Assault Calories
30 Kettlebell Swings (53#/35#)
15-12-9
Sumo-Deadlift High-Pull (135#/95#)
Chest-to-Bar Pull-ups
Grab a short version of a daily ROMWOD and do it.
Run 400m
10m Spiderman Stretch with reach back quad stretch
Row 500m
10 Cherry Pickers
10 Strict Pull-ups (Rings, Bar, or Jumping Pull-up with Flexed Arm Hang)
20 Push-ups
30 Air Squats
For Time:
100m Sprint
15 Overhead Squats (95#/65#)
200m Run
15 Overhead Squats
300m Run
15 Overhead Squats
400m Run
15 Overhead Squats
4 Sets of Maximum Reps @ 50% of your 1 rep max
We’ve got a few Saturday options for you. 5am is an un-coached experienced athletes only class. 7am Brandon has invited anyone that wants to throw down on a seriously advanced uncoached workout. And 9:30a is a fun and challenging workout.
5 Rounds
200m Run
? Bar Facing Burpees
? Deadlifts 1.25 x bw
? Alternating Dumbbell Snatch (L+R=1)
Choose Your Own Adventure:
You must use each of these numbers once, in order to make this workout your own.
6-8-10
Rounds
10 Supermans
10 Superman Rocks
5 Inchworms til collapse
5 Dragon Flies
5 Windshield Wipers
20m Single Arm Dumbbell Overhead Walking Lunges (pick weight)
Play Knockout with two basketballs. Everyone stands in a single file line. Two balls will be in play at a time. First person shoots first. The second person may shoot as soon as the first person releases their ball. When you make a basket you must immediately pass the ball to the next person in line. If the person behind you makes a basket before you do, you are OUT!! And you must STILL pass the ball to the next person waiting in line in order to give the next person an honest chance and for the game to be fun.
If you get knocked out you must do 15 burpees and wait for the next game.
