11.25.19 Workout of the Day

Happy belated birthday Peter

Thanksgiving Week Schedule
Monday-Wednesday: regular class times, (no 630 AM Wednesday.)
Thursday: 715 and 830 AM (830 Childcare provided)
Friday: 530 AM, 715 AM 830 AM 930 AM ( childcare provided 830 and 930)
Saturday: regular class times
Sunday: Closed

Save the Date

Christmas Party @ Poseidon Dec. 14
Buffalo Run @ Palmetto Bluff Dec. 15

CrossFit side new program cycle overview

Today marks the first day of our @comptrain training cycle named “SilverBack” primarily focussing on strength. “We’re going to increase our raw power by hammering the slow lifts–squat, deadlift, and press. We’ll increase our ability to use it through proper positioning and mobility. Moving better will lead to new PRs. And the combination of strength and durability will leave us less injury prone, so that we can train harder throughout the year.“ The cycle overview is listed below

CrossFit

Olympic Complex
On the 2:00 x 5 Sets:
3 Power Cleans
3 Front Squats
3 Push Jerks

Conditioning
"Randy Savage"
AMRAP 12:
3 Rounds of "Macho Man" (135/95)
15 Toes to Bar
-1 Round of "Macho Man":-
3 Power Cleans
3 Front Squats
3 Push Jerks

Body Armor-Accessory
3 Sets:
10 Dumbbell Bench Press
25 Banded Pull-Aparts
10 Dumbell Stiff Legged Deadlifts
25 AbMat Sit-ups
Rest 2 Minutes Between Sets.

ICT

Conditioning
28 minute EMOM (:40/:20)
1 Minute Calorie Ski
1 Minute Alt DB Snatches (50/35)
1 Minute GHD/Sit-ups
1 Minute Wall Balls (20/14)
Midline+ Cooldown: 5 minutes Coaches Choice +800 m jog