Announcement: 

We have 2 more weeks in this cycle. Given that there has not been any group classes last week, and to allow everyone to bank on all their hard work during this cycle, we will be shuffling a few things around, especially in the first week of January, and mostly for our crossfit track (last week of current cycle): Monday 12/27: clean & jerks, Tuesday 12/28: Toes-to-bars / interval conditioning, Wednesday 12/29: back squat ending with max rep at 90%, Thursday 12/30: pushing challenge, Friday 12/31: deadlift, Saturday 1/1: some fun partner conditioning to kick off the year, Sunday 1/2: back squat ending with max reps at 95%, Monday 1/3: toes to bar test, Tuesday 1/4: 1RM clean and jerk, Wednesday 1/5: pushing challenge, Thursday 1/6: aerobic capacity, Friday 1/7: light snatch EMOM, Saturday 1/8: crossfit total

Warm up

6 min AMRAP:

10 A-frame toe touches

5 yoga pushups

5 burpees

Gymnastics – toes-to-bar challenge

1 minute AMReps of kipping toes to bar

— Rest 4 mins, then

4 sets at 30% of your max 1 min T2B

— Rest 30 seconds between sets

— after the 4 sets, rest 2 mins, then

2 sets at 40% of your max 1 min T2B

— Rest 30 seconds between sets

Scaling options: prioritize kipping knee/leg raises over V-ups

Interval conditioning

Every 3 min on the minute for 7 rounds:

300m/250m row

X thrusters 95/65 lbs **

** 3, 6, 9, 12, 15, 18, 21 reps of thrusters – reps increase by 3 every round, with the goal to complete the workout ending with 21 thrusters

EVF360

Part A

1 minute AMReps of kipping toes to bar

— Rest 4 mins, then

4 sets at 30% of your max 1 min T2B

— Rest 30 seconds between sets

— after the 4 sets, rest 2 mins, then

2 sets at 40% of your max 1 min T2B

— Rest 30 seconds between sets

Scaling options: prioritize kipping knee/leg raises over V-ups

Part B

Every 3 min on the minute for 7 rounds:

300m/250m row

X double DB thrusters 50/35 lbs **

** 3, 6, 9, 12, 15, 18, 21 reps of thrusters – reps increase by 3 every round, with the goal to complete the workout ending with 21 thrusters