Hi everyone, we have a fun holiday crossfit partner workout planned for Monday morning! Also, since it’s a short week, we’re gonna skip our stretch day so we can get all of our programming in. We have sprint work or Saturday – it doesn’t happen often, so when it does, dig deep to reap the benefits.
Take your recovery this week when your schedule or body tells you.
Monday
Crossfit Partner Workout. FUN!!
Tuesday
Foundation: Push Ups, Row, Ext Rot, Powell Raise, Sled Drag
Building: Push Jerk
Being: C2B, DU’s, DB OH Walking Lunge
Wednesday
Foundation: Bike, Step Up, Jefferson Curl, Hip Flexor Raise, Couch Stretch
Building: Hang Pwr Snatch + Sn Deadlift or Back Sq
Being: Hang Snatch, Box Jump, Burpees
Thursday
Foundation: Run, Shoulder Press, Chins, Sled Drag, 90/90 hip stretch
Building: Behind Neck Push Jerk
Being: MU’s, HSPU’s, Strict TTB
Friday
Foundation: Split Squat, Tib Raise, Back Ext, Tuck ups, Farmers Walk or Row
Building: Hang Pwr Clean, Cln Deadlift or Back Squat
Being: Row, DU’s
Saturday
Conditioning: SPRINTS! Run, row, bike
Lifting: Snatch, CJ
Being: Add Handstand work to either Lifting or Conditioning