Rest up! Happy Thanksgiving!

Weightlifting + intervals + accessory

2 rounds as warm-up:
10 slow alternating bird dogs
10 slow alternating dead bugs
5 air squats w/alternating single-arm reach overhead
+
Every 2:00 for 10:00 (5 sets):
1 hang power clean – build to a heavy single for the day
+
5 sets for total load:
2:00 of [10 calories + 5 tough dual DB Devil’s press + max in remaining time line-facing burpees]
:60 rest
+
3 sets:
10 dual DB curls
20 band tricep pressdowns
:30 hollow rock – emphasis on low back pressed into ground
OR
mobility work
*both if time allows

Squat & pull strength + triplet

3 rounds as warm-up:
5 air squats w/alternating single-arm reach overhead
5 scap pull-ups
:30 handstand hold or plank
+
Every 2:30 for 15:00 (6 sets):
3 back squats
3 strict pull-ups – weight or band-assist as needed to make 3 unbroken reps challenging each round
+
AMRAP in 10:00:
5 dual DB squat cleans
10 pull-ups
400′ shuttle run (8 x 25′ out & back)
+
5:00-10:00 coach-led mobility

Hinge & SA press strength + AMRAP

3 rounds as warm-up:
10-15 light Russian kettlebell swings
5 burpee w/a solid hand-release push-ups at the bottom of each
+
Every 2:30 for 15:00 (6 sets):
1 snatch-grip deadlift, 41X1
1-3 slow & controlled wall walks or 1-4 mat lengths handstand walk
+
AMRAP in 10:00:
1000/900m row or equivalent
50 handstand push-ups or T hand-release push-ups
50 alternating DB snatches
max in any time remaining mat lengths handstand walk or wall walks
+
5:00-10:00 coach-led mobility

Schedule notice: gym is closed today as we host the CrossFit Level 1 seminar

Schedule notice: gym is closed today (and tomorrow) as we host the CrossFit Level 1 seminar

However, for your exercising pleasure, we’ll hosting the 74th Annual CSC Alpine Terrace Turkey Trot @ 9 AM – check your e-mail or ask a coach for details!