Programming for November 21st through November 27, 2016

November 21st is the last day to order the new apparel. Go to instanttshirts.com/activelife

Thanksgiving Schedule
Wedneday Evening- 5pm and 6pm only (no gymnastics class)
Thanksgiving Day- 9am only
Black Friday- 9am and 10am only

Make sure you check out the NOVEMBER ATHLETE SPOTLIGHT OF THE MONTH.
Kevin Diaz answered some questions for us and shared a little bit about his experience in CrossFit.

Monday November 21, 2016

CROSSFIT

WARM UP
Run 400m
10 Boot Straps
10 Squat Thoracic Rotations
20 Toe Touches
10 Quadraped Thoracic Rotations
10 Tuck Jumps

STRENGTH
Front Squats:
12 @ 60%
10 @ 65%
8 @ 70%
3x6 @ 75-85%

WOD
“Helen”
3 rounds:
400m Run
21 Kettlebell Swings (53/35)
12 Pull Ups

-----

FITNESS
WARM UP
10 Arm Circles each way
10 Leg Swings eachway
6 Elbow to Instep w/ rotation
10 Boot Straps
1 minute Squat Hold
10 Air Squats

FOR QUALITY
3 rounds:
15 Weighted Sit Ups
3 Wall Walks
16 Reverse Walking Lunges

 

WOD
AMRAP in 18 minutes:
15 Burpee Box Jump Overs
12 KB Swings (53/35)
20 Air Squats

-----

Tuesday November 22, 2016

CROSSFIT
WARM UP
Run 200m
Row 200m
5 Inch Worm Push Ups
20 Groiners
10 Lemon Squeezes
10 Bottom Half Burpees
20 Heidens
30 second Supinated Hang

With an empty bar:
5 Strict Press
5 Push Press
5 Push Jerks
5 Split Jerks

IWT
Part 1
In 3 minutes:
Run 400m
8 Burpees to 6 Inch Target
AMRAP Wall Balls in remaining time (20/14)
-rest 3 minutes-
In 3 minutes:
Row 500/450m
8 Burpees Over Rower
AMRAP Wall Balls in remaining time (20/14)

In larger classes, half will start with the row, half will start with the run.

-rest 5 minutes-

Part 2
Every 30 seconds for 7 minutes:
1 Shoulder to Overhead

Suggested weight is 60-65% of 1 RM

Share racks/barbells as much as possible.

-rest 5 minutes-

Part 3
3 rounds for quality:
20 KB Upright Rows
40m 1 Arm Overhead Carry each arm
6 Weighted Kossacks each way
15 second Ring Support Hold
15 second Bottom of Ring Dip Hold

-----

FITNESS
WARM UP
300m Row
10 PVC Pass Throughs
10 Squat Pass Throughs
10m Broad Jump/High Jump
10 Beat Swings

EMOM for 10 minutes:
A-6 Strict Chin Ups
B-6 1 Arm High Pulls each side

WOD
5 rounds:
Row 300m
20 Alternating Box Step Ups
10 Toes to Bar

-----

Wednesday November 23, 2016

CROSSFIT
WARM UP
10 Boot Straps
10 Arm Circles each way
10 Push Up Shoulder Taps
10 Ring Rows
10 Beat Swings
15 second Straight Arm Side Plank each side
10 Overhead Band Pull Aparts

With an empty bar:
5 Clean Lift Offs from below knee
5 Clean Pulls from below knee
5 Clean Pull Unders
5 Cleans from above knee
5 Cleans from below knee

STRENGTH
A-3 sets:
1 Clean Lift Off from below the knee
1 Clean Pull from below the knee
1 Clean Pull Under
1 Clean from above the knee
1 Clean from below the knee

*Start empty and increase each set.

B-5 Sets:
2 Hang Cleans Above Knee
+1 Hang Clean Below Knee

*Goal is to hit the same weight or slightly heavier than last week’s 65-75%

WOD
AMRAP in 8 minutes
8 Power Cleans (115/75)
8 Front Rack Lunges
8 Toes to Bar

-----

FITNESS
WARM UP
1 minute Jump Rope (Double or Single Unders)
10m Walking Lunge w/twist
10m Inch Worm Push Up
10m Duck Walk
10m Bear Crawl
10m Forward Crab Walk

FOR QUALITY
3 rounds:
12 1 Arm Press each arm
1 minute Plank Hold (add weight if possible)
20 second L-Hang or Tuck Hang

WOD
AMRAP in 12 minutes:
12 Wall Balls
12 Burpees
30 Double Unders

-----

Thursday November 24, 2016

WARM UP
WALL BALL HUNGRY HIPPOS!

WOD
“Deck of Cards”

In teams of as many as you want:
Each team will flip through a deck of cards.  Each member must complete the corresponding movement for the amount of reps on each card.  You cannot move onto the next card until all reps are completed by each team member.  Team members can take extra reps for slower members as necessary.  Your score is the time it takes to complete the entire deck.

Clubs=Air Squats
Spades=Sit Ups
Hearts=Burpees
Diamonds=Push Ups

-----

Friday November 25, 2016

Warmup
400m Run
2 Rounds
10 Samson Lunges
20 Pogo Hops
30 Second Bar Hang
20 Hallow Rocks
20 Arch Rocks
10 Beat Swings


WOD
12 Minute Clock

400m Run,

Then
50 Double Unders
25 Toes to Bar
40 Double Unders
20 Pull-Ups
30 Double Unders
10 Bar Muscle Ups
20 Double Unders
5 Rope Climbs


Saturday November 26, 2016

WARM UP
1 minute Max Double Unders
10m Bear Crawl
10m Side Shuffle
10m Straight Leg Swing
10m High Knees
10m Broad Jump High Jumps

WOD
3 rounds:

45 seconds Max Double Unders
-rest 30 seconds-
45 seconds Max Sit Ups
-rest 30 seconds-
45 seconds Max Plank Hold (time)
-rest 30 seconds-
45 seconds Max Box Jump Overs
-rest 30 seconds-
45 seconds Max Assault Bike Calories
-rest 30 seconds-
45 seconds rest

Score=lowest for each movement

-----

Sunday November 24, 2016

Warm Up:
Junkyard Dog Warm Up
Partner Wheel Barrow 10m
30 Partner Wall Balls

In teams of 2:
100 KB Swings (70/53)

-rest 2 minutes-

100 Wall Balls (20/14)

-rest 2 minutes-

6 rounds total alternating:
16 Box Step Ups
200m Run

-rest 2 minutes-

21-15-9 each
Burpee Box Jump Overs (24/20)

(Partner A does 21, Partner B does 21 etc)