* Holiday Schedule HERE

** CVCF Clean-Up Day HERE

*** CrossFit Kids will be Cancelled the  19th, 21st, 24th, and 26th

Pre Class:

1) Clean: 1 @ 70%, 1 @ 75%, 1 @ 80%, 4 sets of 1 @ 85%

Warm-up as needed. Rest 90-120 seconds between lifts. All reps full squat.

2) Clean Pull to Mid-Thigh: 3 @ 90%, 3 @ 95% 3 @ 100%

Pull to the mid-thigh for the first 2 reps, then on the 3rd rep pull all the way through and finish the pull. Rest 90-120 seconds between sets. Use straps if you need them/have them.

WOD:

3) Front Squat: 7 Reps Every 2:30 for 7 sets

Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 5 sets you must establish a 7RM for the Day. Your 5th set is a Max Reps sets done at 85% of your 7RM for the day. To get the proper stimulus from this it is inherit you establish an appropriate max otherwise your 85% Max Reps set will be far too light. Reference 10/26/15 for loading.

4) AQAP:

21-18-15-12 Deadlifts 225/155

100-75-50-25 Double-unders

Extra Work:

5) Hip Thrusts: 3 sets of 15

Rest 90-120 seconds between sets. Heavy as possible.

6) Hip Extension: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

7) Sled Drag: 400m

Heavy, but should be able to consistently move.

8) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE