CrossFit – Fri, Dec 30
New Years Holiday Hours:
Dec 30th -No Evening Classes (Last Class at 12PM)
Dec 31st – Closed
Jan 2nd- Closed
Jan 3rd- Normal Hours
The monthly focus to kick off the new year will be OPEN PREPARATION! January’s focus will dive into the CrossFit Games Open, with an Open retest per week. Our Pre- and post-workout skill work will focus on the top 10 most programmed Open movements. These movements are : burpees, toes-to-bar, double-unders, thrusters, pull-ups, wall-ball shots, deadlifts, snatches, muscle-ups, & rowing.
Westshore CrossFit – CrossFit
Warm-Up (No Measure)
5 forward step lunges/leg
:15 single-leg single-under/side
5 Samson stretch lunges/leg
:30 backwards single-under
5 lateral lunges/leg
5 consecutive jumping lunges/leg
Pre WOD Skill
Max Double-Unders (AMRAP – Reps)
Max set of Unbroken Double-Unders
1 set for max reps:
Max unbroken double-unders
2:00 max unbroken double-unders
Scaled: 2:00 of double-unders or attempts
RX: Max-unbroken double-unders
Build Up (No Measure)
3 back-rack reverse lunges/leg (building)
– Rest 1:00-1:30 between sets.
Back Rack Lunge (7 sets for load: every 3 min
6 back-rack reverse lunges (3/leg))
3 lunges on one leg, then 3 lunges on the other.
Reset to a neutral stance between all reps.
Build to a heavy set (7 RPE)
:30 frog stretch
:30 couch stretch/leg