CrossFit WOD, December 27, 2019

Daze HazeInspiration”Your life is a reflection of your habits. If you want different results, choose different habits.”
-UnknownWarm-upWarm-upI. 3 SETS FLOW SQUAT WARM-UP
10/8 Cal on Bike
10 Bootstrapper Squats
10 Alt Reverse Lunges w/ a Twist
10 Alt Leg Swings
10 Alt Knee Pull to Chest

II. 2 SETS BARBELL FRONT RACK WORK
:30 L/R Tricep Smash in Rig
10 Alt Front Rack Punches in Rig
10 Elbow Punches from Back RackStrengthFront Squat (5-5-5)5-5-5
Front Squat*

*Set 1 – 30-40% x 5
Set 2 – 40-50% x 5
Set 3 – 50-60% x 5

*Deload week from Wendler. Reps should be smooth and mechanics perfect.WorkoutMetcon (Time)FOR TIME
21-15-9
Thruster (95/65)|(65/45)
Burpees to Target (6″)

-9:00 Hard Cap-FIT: RX // PER: RX+

SCALING
REPS, LOADING, VOLUME…
Front Squat — the 5-rep mark is great for both newbies and advanced athletes. Adjust the loading as needed today to keep the mechanics perfect…no deviation of the elbow position through the full ROM.
Thruster & Burpee — consider dropping loading in the Thruster to allow athletes to cycle reps in no more than 2 sets per round. 15-12-9 overall is a great option for athletes who can move the weight and want to go heavier but not able to handle the full volume.
MOVEMENT ADJUSTMENTS…
Front Squat — if athlete can’t hold bar in front, can either sub a high bar back squat or clean deadlift.
Thruster — depending on the limitation, either FS or PP could be appropriate today. Athletes not comfortable with the barbell might also try DB Thrusters for the workout.
Burpee — crawl-up and crawl-down can be used today as well as burpee or up-down to a box or bench.Optional Cool DownWarm-upFOR RECOVERY
2:00 Calm Nasal Breathing
4:00 Flow Stretching
2:00 Calm Nasal BreathingNewsNEW YEARS SCHEDULE
Dec 31 morning and 430pm only
Jan 1 open gym 1pm-6pm

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