CrossFit – Fri, Dec 30

Announcements

New Years Holiday Hours:

Dec 30th -No Evening Classes (Last Class at 12PM)
Dec 31st – Closed
Jan 2nd- Closed
Jan 3rd- Normal Hours

Monthly Focus:

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

Warm-Up (No Measure)

AMRAP 7:

:30 single-under

5 forward step lunges/leg

:15 single-leg single-under/side

5 Samson stretch lunges/leg

:30 backwards single-under

5 lateral lunges/leg

:30 single-single-double

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

or

2:00 max unbroken double-unders

Scaled: 2:00 of double-unders or attempts

RX: Max-unbroken double-unders

Build Up

Build Up (No Measure)

3 back-rack reverse lunges/leg (building)

– Rest 1:00-1:30 between sets.

Weightlifting

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)

Cool Down

Stretch (Checkmark)

2 sets:

:30 frog stretch

:30 couch stretch/leg