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CrossFit 12/6/2021
Warm-up
0:00-3:00 Coach's Brief
3:00-18:00 Warm Up
2 Round
:20/side Samson Stretch
15 Air Squat
10 Cossack Squat

2 Round
:20/side Pigeon Stretch
15 Glute Bridge
10 Spiderman Lunge

2 Round
:30 Frog Stretch
15 Russian Swing
10 Goblet Squat

1 Round
5 Front Squat w/3 sec pause at bottom
10 Back Squat
Strength
1: Front Squat (4 @ 98% of 5 RM; 4 @ -10% of Set 1)
2: Back Squat (4 @ 98% of 5 RM; 4 @ -10% of Set 1)
Metcon
42:00-45:00 Clean/Sanitize; Set Up for Workout
45:00-55:00 Workout
55:00-60:00 Clean/Sanitize Station
Metcon (Time)
4 RFT

3 DB Hang Squat Clean R (50/35)[70/45]
5 DB S2O R
7 DB OH Lunge Step R
9 Push Up [Ring Dip]
3 DB Hang Squat Clean L
5 DB S2O L
7 DB OH Lunge Step L
9 Push Up [Ring Dip]
Endurance
Optional Endurance workouts to perform throughout the week. You can still sign up for the 100,000 Meter Challenge: https://100kmc.com/
Choose BrewCity CrossFit as your team and log those meters!!!
Metcon (Time)
Bike

6 Rounds
1000 M Fast
1500 M Moderate
Metcon (Time)
2k Run
3k Row
2k Run
Metcon (Distance)
Row or Ski

15 Rounds
:20 Sprint
1:40 Recovery Pace
Metcon (Distance)
4 x 10 min with rate increase / 4 min easy
Row four 10 minute pieces. Row the first four minutes of each @ 22 spm. Then three minutes @ 24 spm, two @ 26 and one @ 28. Row for four minutes at light pressure during the rest period.
BrewCity Home WOD
4 RFT

3 DB Hang Squat Clean R (50/35)[70/45]
5 DB S2O R
7 DB OH Lunge Step R
9 Push Up
3 DB Hang Squat Clean L
5 DB S2O L
7 DB OH Lunge Step L
9 Push Up
 
 
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