MONDAY 2.21.22
Fight or Flight Front Squats Week 8
TEST WEEK! 20 Minutes to Eat a Couple of Peanuts
5@50% - 4@60% - 3@70% - 2@75%
Singles at 81 - 86 - 91 - 96 - 101%
MetCon
Jackie Robinson -For Total Time
42 Alternating Pistol Squats Buy In
Then
4 Rounds
15 Toes to Bar
47 Double Unders
12:00 Cap
Jackie Robinson was the first black player in Major League Baseball. He made his debut on the Dodgers April 15, 1947. He played in 6 World Series and won one in 1955. His number 42 was retired in 1997.
TUESDAY 2.22.22
Tempo Strength EMOM 6
M1) 5 Tempo Pull-ups
M2) 5 Tempo Dips
Tempo Counts
Pull-ups: :03 Above the Rim, :02 Controlled Descent
Dips: :02 Elbows Locked Out, :03 At Chest
MetCon - Fight of the Century
AMRAP 15
7 Bar Muscleups
40' Handstand Walk
10/8 Calorie Assault Bike
Scaled
7 Pull-ups/ Ring Rows
7 Dips / HR Push-ups
4 Wall Walks
10/8 Calorie Assault Bike
In July 4, 1910 Jack Johnson also known as the Galveston Giant knocked out undefeated white boxer James Jeffries in the 15th Round. Johnson became the first Black Heavyweight Boxing Champion.
WEDNESDAY 2.23.22
Snatch Consistency - 12 Minutes
5@50%- 4@60%- 3@70% - 2@80%
Singles at 85 & 90%
MetCon - Grand Slam
5 Rounds
26 Goblet Lunges 50/35 lbs
:56 Wall Sit
11 Burpees Over DB
We will do this interval style to keep intensity high. Athlete goal is to keep pace and accumulate AMRAP.
17:30 Running Clock
0:00-1:30 to complete 26 Lunges
1:30-2:30 to complete Wall Sit
2:30-3:30 to complete 11 Burpees
Althea Gibson was the first African American woman to win a Grand Slam at the French Championships on May 26, 1956. Over the course of her career Althea won 11 Grand Slams
THURSDAY 2.24.22
Functional Bodybuilding 7:30am & 6:30pm
EMOM 25
M1) :30-:45 Handstand Hold
M2) 16-20 Alternating Bicep Curls
M3) :30 Bottom of Dip or Push-up Hold
M4) 10-15 Sit Up Get Ups
M5) :30-:45 Hollow Hold
Buyout -10 Minutes of Rowling
Goal is to hit 100m as fast as possible.
Athletes do 2 Hand Release Push-ups for every meter over/under 100m
BREATHE HARD 5:30pm
45 MINUTES OF AMAZING
Every 3:00 for 45:00
A) Row 45/36 calories
B) Bike 30/24 calories
C) 10 Burpees to Plate + 100 Double Unders
Jesse Owens won 4 Track & Field Gold Medals in the 1936 Berlin Olympics. But the year prior, at the Big Ten Collegiate Track Conference he set 5 world records and tied two others - all within 45 minutes!!!
FRIDAY 2.25.22
CrossFit Open 22.1 Skill and Movement Prep
EMOM 16
M1) Handstand Practice
M2) 20/16 Cal Row
M3) 60 Dubz
M4) 15/12 Cal Bike
*SCHEDULE NOTES*
NO NIGHT CLASSES - OLY LIFT OFF at 5pm
SATURDAY 2.26.22
CrossFit Open 22.1
AMRAP 15
3 Wall Walks
12 DB Snatch
15 Box Jump Overs
Heats with peer judging based on workout duration
SUNDAY 2.27.22
Recovery Cardio based on 22.1