CrossFit WOD, December 3, 2018

Turkish DipHAPPY BIRTHDAY TO ALL ATHLETES BORN IN DECEMBER!

You may be holly jolly and/or merry & bright, but we also know that you’re a BEAST! Keep up the amazing work in the gym, and enjoy your birthday!Inspiration”We all need people in our lives who raise our standards, remind us of our essential purpose, and challenge us to become the best version of ourselves.”
-Matthew KellyWarm-upWarm-upI. Heartrate:
12/10 Calories
20 Walking Lunges
12/10 Calories
10 Pushups
12/10 Calories
5 Pullups

II. Sepcific: 3 Rounds
5 Bench Press
5 Dips
*start light and add weight each round so you will finish the warmup section at your starting set of todays WOD. Progress the dip to the level you will use in the metcon. if you are adding weight in the metcon, add very little here and instead focus on dialing in the technique and warming up the shoulder.

III. Skill
Turkish Get-up instructionMetconMetcon (Weight)A) Weighted dip (matador or ring) 3-2-2-1-1-1-1 reps
B) Bench press 3-2-2-1-1-1-1 reps
C) Turkish get-up 3-2-2-1-1-1-1 reps (each side)
*score heaviest set of dips, bench, and tugalternate movements (A-B-C) and use spotters for the bench press.
__________

Scaling: modify the dips to a level that each set is a challenge. today allows a great opportunity to practice more challenging levels of the dip, even if you aren’t adding weight (as slow as possible, banded matador, ring…etc). those who are not comfortable going heavy with these movements can use today to practice technique and build slowly to a weight that challenges you.News*New pull-over and hoodie designs are up and ready for pre-order at the front desk! Order yours today!
*Decmeber 7th @ 7am (directly after 545 class)- TFA Breakfast Club presents Morning Mimosas (call off work and make it happen)
*December 22nd @ 4pm- TFA Kids Holiday Party
*December 28th @ 530pm class- Zach Glaser Moving to Canton Party
*January 18th @ 7pm at Ale House- TFA Member Appreciation Party

Ben rocking the split jerk!
Here is a reason to call of work Friday!

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