1/4/16 – Look Better Naked Challenge Info Sessions

RANT

Our annual Look Better Naked Challenge is getting ready to start up on Monday, January 11th.  Get excited!  A newsletter was sent out earlier today with lots of information about it (which you can see here).  But it’s a lot of information so we’re sure you have some questions.  Info & Nutrition Seminars will be on Tuesday, January 5th at 7:30pm and again on Thursday, January 7th at 6:30pm.  Please be sure to attend one of these if you are interested in participating.  Our members who have stuck with it through the whole 90 days in the past have benefitted so much and made real life-changing habits from this.

CrossFit Performance

STRENGTH

A. Kipping Tech Work, 2×10

B. Kipping Pullup + Eccentric – collect 10 reps

or

C. Kipping CTB Pullup + Eccentric – collect 10 reps

*the focus here is a perfect hollow body position throughout the entire movement

D. Thruster – build to heavy single to be used in the workout

METCON

For Time

7 CTB/Pullups/Ring Row @31X3

10 Thrusters (heavy)

7 CTB/Pullups/Ring Rows

9 Thrusters

7 CTB/Pullups/Ring Rows

8 Thrusters

7 CTB/Pullups/Ring Rows

7 Thrusters

7 CTB/Pullups/Ring Rows

6 Thrusters

7 CTB/Pullups/Ring Rows

5 Thrusters

7 CTB/Pullups/Ring Rows

4 Thrusters

7 CTB/Pullups/Ring Rows

3 Thrusters

7 CTB/Pullups/Ring Rows

2 Thrusters

7 CTB/Pullups/Ring Rows

1 Thruster

15 min cap

Dose Response: Strength Endurance – Select a load for the thruster that will create a strength limitation. This should be a load that is done in singles.

CrossFit Fundamentals

SKILL

A. Deadlift Review

B. EMOM 8

5 Moderate Deadlifts

METCON

12 min AMRAP

4 DB Hang Power Cleans (35/25)

6 DB Push Press

8 DB OH Lunges

10 Burpees

Olympic Weightlifting

A. Clean + Front Squat + Jerk, 75% x3, 80% x2

B. Snatch Deadlift + High Hang Snatch, 80% x3, 85% x2

C. Segment Clean Pull (low hang), 100% 3×3, 105% 2×3

ACCESSORY

5 TGUs each side

5 squats in OH of each get up