WOD

End of Nutrition Challenge Bonfire! Come celebrate everyone’s accomplishments over the last 6 weeks.  With a beautiful sunset lots of food, drinks, and lighting up some Christmas trees!  Feb 16th 5pm!

CrossFit:

A.) In a 20min. Window you should get 4-5 supersets of Back Squat & Hip Thrust
6-8 Reps Back Squat (heavy as possible climbing in weight) with a 5 second negative. Count to yourself on the way down or watch the clock. This negative is IMPORTANT today.

Immediately after your set, go to Hip Thrusts (below)

Hip Thrust
10 Reps as heavy as possible climbing in weight.

Rest 2min. before starting back at the back squat.

B.) Cereal Killers (Time)
For Time:
10-9-8-7-6-5-4-3-2-1
Thrusters 125/85
Toes-To-Bar
Burpees

Like the name? lol. You have a 15min. time CAP so you gotta move! Excited to see times on this one.

Monday – Upper Body (Full Upper, Pull Dominant)
Part A stays similar week to week. Track the metrics for progression

A. Alternate movements x 4 sets each:
*Continue adding weight slowly, still slightly shy of failure if possible
*Focus on increasing just the TOP SET of each movement initially

One-Arm DB Rows (knee on bench) – Reps 15-12-10-8 (increasing weight)
Rest 2-3 min after both arms
Dips – Reps 10-8-6-4 (increasing difficulty)
Rest 2-3 min

B. Strict (Weighted) Pull-up – Build to heavy set of 3 reps
Take 80-85% of 3-RM and complete 3 reps EMOM x 8 min
***Focus on EXPLOSIVE and POWERFUL pull on each rep
***Calculate total load and percentage of total load with combined of BW + added weight
Example:
BW = 200 lbs + 90 lbs added weight = 290 lbs for 3-RM
80-85% of 290 = 230 to 245 lbs (which would be BW + 30-45 lbs added weight)

C. Dynamic Push-ups
https://www.youtube.com/watch?v=xms3p_iIIBk
4 sets of AMRAP (-2) = 2 reps from failure
***If you cannot achieve at least 8 “quality” reps of dynamic, then scale by performing a standard Pushup.
Rest approx 2 min between sets

D. Standing Barbell Curls – Build quickly to tough set of 10 reps
Rest 2-3 min then…
With the 10-rep weight, complete 5 reps every 30 sec for as long as possible unbroken
(4-min cap if you make it that far)

E. AMRAP 6 min:

25 Burpee DB Power Clean to Overhead (one DB in each hand)
Max reps Sit-ups in remaining time (ADV GHD)

SWEAT:
15min. to finish…
200m Run
4 Devil Press
6 Box Jumps 20″
8 Toes-To-Bar or hanging knee raises
10 Cal Assault Bike or Row
12 Wall Balls 20/14

Rest 5min.

15min. to complete it backwards…
12 Wall Balls 20/14
10 Cal Assault Bike or Row
8 Toes-To-Bar or hanging knee raises
6 Box Jumps 20″
4 Devil Press
200m Run

Goes like this…
200m run…
then;
4 Devil Press + 200m Run
then;
6 Box Jumps 20″ + 4 Devil Press + 200m Run
…all the way to 12 Wall Balls and back down to the run. Like the way you sing “12 days of Xmas.”

Rest the 5min. and do it in reverse 🙂

Weights are 35/20s

Address:

1827 Garnet Ave
San Diego, CA 92109

Phone Number:

All Friday evening CrossFit classes are cancelled (4,5&6). Join us instead for Friday Night Lights 5-8pm. SWEAT class will continue as usual.