Tuesday 171121

ANNOUNCEMENT:

Thanksgiving Day we will have one class at 7am. Please bring a canned good or non-perishable to donate as your buy-in. Guests are welcome, we just need them to fill out a waiver if they have never been here before, so please be early!

Black Friday we will have Open Gym from 9am-1pm. No classes.

 

I. General Warm-up

5:00 Turkish Get-up with KB, alternate arms each rep. Focus on good positions, stable shoulder and midline.

 

II. Transition and Build Up/Skill

Set up stations, gradually build Thruster to working weight. Take any warm-up reps necessary.

 

III. Workout Of The Day

 

AMRAP 20:

3 Rope Climbs (9 Sit-to-Stands)

60 Double-Unders (120 Single-Unders)

9 Thrusters @135/85 (95/65) (75/55)

18/15 Cal Row

 

PERCEIVED INTENSITY - 7.5/10

 

INTENDED STIMULUS

Long grinder. Pace from beginning. Scale barbell weight so that each round takes no more than 2 sets to complete all 9 reps.

 

IV. Accessory, Recovery, Community

1.      Walk 3:00

2.      Mash biceps and forearms.

Crossfit Enhance