Monday 12.11.23

Class Times:
5:30am
11:30am
3:30, 4:30 & 5:30pm

Warm Up (Min 0-12)

3 Rounds:
100m Run
10 KB RDLs
10 Kip Swings

Get Fit (Min 18-32)

“Helen”
3 Rounds:
400m Run
21 KB Swings 53/35
12 Pull Ups
*14 Min Cap

ATHLETE NOTES:
An absolute classic CrossFit benchmark, with a big emphasis on your willingness to Run hard and still be able to move through some of the simpler movements with efficiency. KB Swings should be done in 2 sets or less. Pull Ups can range from unbroken sets to small kipping sets to get them done. If you CAN do this RX today, you should give it a try and see where you stack up against past performance or give yourself something to reflect on in the future.

WELLNESS WOD

3 Rounds:
400m Run
21 KB Swings (any weight)
12 Pull Ups or Ring Rows
*14 Min Cap

Get Powerful (Min 41-55)

Push Press
In 14:00 Complete
5-5-3-3-1-1

ATHLETE NOTES:
The 5s are about technique and smooth cycling. Your front rack and dip/drive can ALWAYS improve, make that the focus. This will help ensure the same bar path and quality of movement as the weights get heavier on the smaller sets and singles to come.

Competitor Extra

AMRAP 10
3-6-9-12, etc..
Calorie Row
Sumo Deadlift High Pull 95/65

ATHLETE NOTES:
Same calories for Men and Women today, I’m not sure who that makes it worse for… This should be high speed, with attempts at big unbroken SDLHP set. You don’t have to go UB, but you should be encouraged to try!