Workout of the Day
STRENGTH
A. Overhead Squat
3-3-3-3
B. Hang (Squat) Snatch
Every 90 sec x 8 sets: 1 rep
Notes:
OHS
If you are new to or struggle with this lift, consider working with a light barbell and adding a 3 sec down tempo to focus on your mechanics, mobility, and stability.
H Snatch
Focus on consistency and troubleshooting one element of your lift today. If things are feeling great push it otherwise just get in some quality volume in.
METCON
8 Tabata Intervals of:
a. Air Squats
b. Hollow Hold
Notes:
Can you hit 20 quality air squats every round?
*1 round = 20 sec work / 10 sec rest
*Complete 8 rounds, 4 of each movement, alternating movements each round
CrossFit Group Class Programming Template (WK1/2)
Meeting of the minds
Holiday Schedule
Sunday 12/24
CrossFit Group: 8/9/10/11
Open Gym: 8-11
12pm CrossFit class cancelled
9am Pilates cancelled
Monday 12/25 (Christmas Day)
CrossFit Group: 9/10/11
Open Gym: 9am-12pm
Everything else cancelled
Tuesday 12/26
6am & 7am CrossFit cancelled
Open gym starts at 8am
Otherwise normal schedule on Tuesday