East, Wednesday, 12/05/2018

CROSSFIT

*Load Week

Skill

Turkish Get Up Series #2

4 Rounds
4 Alt. Turkish Get Up
:25 Hollow Body Hang
*Bottoms Up & :02 hold at each position

Strength

Every 2min for 10min:

3 Position Snatch
Hip + Above Knee + Floor
*Building

COMPETITOR / STRENGTH

Bench Press
3 Sets
6 Single Arm DB Bench Press (Each SIde)
6 Single Arm Ring Rows (Each Side)

Accumulate
90 sec Ring Support Hold
90 sec Sandbag Hold (chest level) AHAP

LEANX

2 Rounds:
20 Ankle Bounces
10 Single Leg Bounces/Side
10 Bkwd/Fwd Arm Circles
10 Grasspickers
5 Sumo-stance inch worms

-then-

3 Rounds for Quality:
5 KB RDL (HEAVY)
10 RKBS (HEAVY)
20 KB Deadbugs
*Hold a 30 sec forearm plank between rounds*

-then-

15 Min AMRAP:
Teams of 3:
1: 1 Round/Side of:
3 SA KB High Pulls (35, 26)
3 Lateral KB DL Clean
3 SA KB Front Squats
2: Cal Bike
3: Rest

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