East, Tuesday, 12/04/2018

CROSSFIT

*Load Week

Metcon

All for time:

2 Rounds
15 SDHP 75, 55
10 Box Jump
20 V Up
2 Rounds
12 SDHP 75, 55
10 Box Jump
20 Tuck Up
2 Rounds
10 SDHP 75, 55
10 Box Jump
20 Sit Up

RX+ 15 Box Jump Over
**14 minute Time Cap

COMPETITOR / STRENGTH

Pull Ups Strength
3 sets
20 sec dead hang
15 Band Pull Aparts

4 Sets
3 Pull Up Negatives (3-5 sec ecc)
20 sec Hollow Body Hold

3 Sets
8 Single Arm Bent Over Row w/ 3 sec iso at the top

LEANX

2 Rounds:
30 Jumping Jacks
10 Bent Knee Rocks
10 Modified Windshield Wipers
10 Chalk Angels
10 Sec Tabletop Hold

-then-

3 Rounds:
5 OH Pull Aparts
5 UH Pull Aparts
5 Ring Rows with 3 sec hold at the top

-then-

8 Mins of Pull Up Practice

-then-

Tabata T2B
Rest 1 min
Tabata Pulse Squats
Rest 1 min
Tabata Lateral Plate Hops

BOX NEWS

  • Specialty Class – This Thursday @ 530pm w/Coach Gabby. Butterfly Pull-Ups
    • Minimum requirement to get the full benefit of this class is 10 Unbroken Kipping Pull Ups
  • Holiday Party Saturday the 8th @ 7pm Details as follows:
    • Please go mark yourself as attending the Event Page if you have Facebook – 4BEast Christmas Party
    • 5 Canned Goods per person at the Door to enter – Each coach will do 1 Burpee for every Canned Good Donated 
      • Coaches are required to perform a minimum of 150 Burpees a day until total amount is completed
    • $5 Raffle Ticket Purchase to win a $100 Rogue Gift Card – Early Purchase starts 12.3
    • We will provide the Meat, some Alcohol, and Games – please feel free to bring a side dish, dessert, and/or your own beverage of choice