Happy Thanksgiving!!! Enjoy your holiday and fuel well with turkey, vegi’s and maybe a slice or two of pie.
We are closed on Thanksgiving, open gym Friday at 10am-11am, and return to normal schedule Saturday.
20 Minutes of Muscle-up/Kipping practice
2,000 meter Row for time
A. Split Jerk : 2×1@60%, 2×1@70%, 2×1@80%, 2×1@85%, rest 1 min between reps Warmup thoroughly first.
B. Push Press: 4×4 – Work to a heavy, but not max for the day. rest 1-2 mins.
C. FS: 3×3@85% , 2×2@90% , rest 1-2 mins between sets (15 mins)
D. OHS: 3×2@85%, 2×1@90%, rest 1-2 min between sets (15 mins) (30 mins total)
E. 3×15 Back Extensions (add weight as needed)
F. 6 Min Amrap 4 Muscle Ups (1 MU = 2 CTB + 2 RD) 8 Power Cleans (135/95)
Rest 2 mins
6 Min Amrap Row 200m 8 Push Press (135/95)
A. Power Clean: 15 minutes to build to max
B. Close Grip Bench Press: 10 minutes to build to max
2 rounds, each for time of:
Unbroken Power Cleans 115/95
Burpees over the bar
Start second round 14 minutes after start of first round
A. Clean: 2×1@60%, 2×1@70%, 2×1@80%, 2×1@85%, rest 1 min between reps Warmup thoroughly first.
B. Hi Hang Clean: 5×1 @ 70% used in part A. Prioritize speed not weight.
C. Deadlift: 5×4, first 2 sets should be a warmup, work to a heavy weight by set 3. Rest 1-2 mins.
D. 6 Min EMOM 12/9 Toes To Bar
E. 12 Min Amrap 64 Double Unders 16 Weighted Step Ups to 20 ” (35/25# KBs in hands) 4 Strict HSPU
F. 8 Minutes of Pistol practice
Congratulations to Megan, Kelsi, Erin, Emily, Stevan, Brian C, Langston and Luke for great performances at Goblers and Goblettes on Saturday. Each team did great in hitting PRs, winning heats, and generally just representing QCC! Let them each know we are proud of them when you see them.
This week, we will have a normal schedule through Wednesday, closed Thanksgiving Day, 10am and 11am classes on Friday, and normal schedule on Saturday (no Elements on Saturday).
Beginning next week, Thursdays will continue to be a rest day or skill day. We will begin programming a WOD for the class to do, but will start with skill work each class. During skill work, if there is space, you will be able to make up any missed lifting from the week or can choose to work on the skill, but due to equipment, class size and class flow, you will not be able to make up the WOD from prior days. As this is a new policy, we will workout any kinks going forward, but please provide feedback to email@example.com for ways you think we can improve this time for you.
A. Back Squat: 15 Minutes to find 1RM
B. Weighted Pull-up: 10 Minutes to find 1RM
C. Strict Pull-ups: 90 sec Max Effort (5 sec negatives)
500 meter Row
Rest 90 sec in saddle
500 meter Row
A. Snatch: 2×1@60%, 2×1@70%, 2×1@80%, 2×1@85%, rest 1 min between reps Warmup thoroughly first.
B. Hi Hang Snatch: 5×1 @ 70% used in part A. Prioritize speed not weight
C. Back Squat: 6×3, 3rd set heavy, 4th set a 4 RM, rest 2 mins.
D. Shoulder Press: 5×4, first 2 sets should be a warmup, work to a heavy weight by set 3. Rest 2 mins.
E. 3×1 min HS Hold, rest 1 min (chest against wall)
F. “Prison Rules” Power Snatch (95/65) Thrusters (95/65) Complete 3 reps of each movement every 15 seconds for 4 mins. Rest 1 min between movements. (scale up if needed or make 1st and 3rd sets 4 reps)
G. 4 Rounds 10 Burpees to bar 10 CTB Pullups
Tomorrow from 8am to 1pm Kelsi, Megan, Stevan and Brian will be competing at NewCov CrossFit. From noon to 5pm, Emily, Erin, Langston and Luke will be competing in the advanced competition.
A1. Close Grip Bench Press: 4×6-8, 31X1 tempo, rest 60 sec
A2. Pendlay Row: 4×6-8, 21X1 tempo, rest 90 sec
500 meter Row60 Double Unders / 180 Single Unders
20 Alt Dumbbell Snatches #tough
8:00 time cap
400 meter Run10 Wall Walks
3 Rope Climbs
8:00 time cap
A. 15 Mins to work to a max Snatch for the day.
B. 15 Mins to work to a max C&J for the day. (30 mins total)
C. Front Squat: 2×5@60% w/3 sec pause; then 1×5@65% w/2sec pause, rest 1-2 min
D. Over Head Squat: 3×3@60% w/3 sec pause; then 2×2@65% w/2 sec pause, rest 1 min (25 mins total)
E. 3 Rounds For Time: 12 OHS (95/65) 12 Bar Facing Burpees 12 CTB Pullups
F. 15 min Airdyine or Row Cool Down
A1. Back Squat: 3-3-3-3, 22X1 tempo, rest 30 sec
A2. Side Plank: 30 seconds per side, rest 30 sec
20 Handstand Pushups, 10 minute max, hardest variation possible
A.) 4×3 Power Snatch – work to a heavy triple for the day, rest 90 sec.
B.) 4×3 Power Clean and Push Jerk – work to a heavy triple for the day, rest 90 sec.
C1.)Bench Press 5×4, first 2 sets should be a warmup, work to a heavy weight by set 3
C2.) 5×5 Seated Good Mornings – Work to a heavy for the day, rest 2 mins.
D.) 3xME Strict HSPU + 5 Kipping HSPU, rest 2 mins
E.) 5-3-1 Squat Clean Thrusters (155/105) STOH (155/105)
F.) 9 Min Amrap
3 Wall Balls + 3 Toes To Bar
6 Wall Balls + 6 Toes To Bar
9 Wall Balls + 9 Toes To Bar and so on
Question of the Day: What is your favorite type of Oreo?
Rest Day / Make-up Day / Active Recovery