ANNOUNCEMENTS:
– Our January On-Ramp begins Tuesday January 5th at 6:00pm. Tell your friends!
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Ring Rows
7 x Hindu Push-ups
10 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Overhead Squat
Warm up with 3 sets x 5 reps before completing the following workload of Overhead Squat based off your weight from 12.14.2015.
2 x 80%
2 x 85%
2 x 90%
Post loads to comments.
“Holiday Left-overs”
Complete as many rounds/reps as possible in 12:00 of
4 x Front Squat (1x/.75x BW)
8 x Pull-ups
12 x ‘American’ KB Swings (32/24)
Post rounds/reps completed to comments.
Skill Development
2 rounds for quality
Max L-Sit (seconds) x 1:00
Rest 1:00
Dropped in at a local box while away on break.
CrossFit Ambition-NY
SUNDAY:
8am
P1: Work to a heavy 5 rep front squat:
185# (Felt kinda light. Giddy Up)
P2: In 10 minutes Row (Cal)/Push Up Ladder 3, 6, 9…
Ended at 21 flat (1-2 pulls/cal–should have pushed harder on the last 10 cals)
MONDAY:
7am
Row 1500m, 30 pistols (each leg), 30 HPC @ 95#
11:29 (6:26 on the row–meh, banded pistols, RX HPC). Broke the HPC into 10-6-4-3-3-4. Quickly realizing that one legged movements are quickly becoming a thing of the past for me. Arthritis and crunchy knee pain flairs. :/
“Catcher Squats” for movement training and positioning improvement next time you revisit the Pistol. Ask the next time there’s an opportunity if you are unfamiliar with this form of one legged squat training.
Dropped in at a local box while away on break.
CrossFit Ambition-NY
SUNDAY:
8am
P1: Work to a heavy 5 rep front squat:
185# (Felt kinda light. Giddy Up)
P2: In 10 minutes Row (Cal)/Push Up Ladder 3, 6, 9…
Ended at 21 flat (1-2 pulls/cal–should have pushed harder on the last 10 cals)
MONDAY:
7am
Row 1500m, 30 pistols (each leg), 30 HPC @ 95#
11:29 (6:26 on the row–meh, banded pistols, RX HPC). Broke the HPC into 10-6-4-3-3-4. Quickly realizing that one legged movements are quickly becoming a thing of the past for me. Arthritis and crunchy knee pain flairs. :/
“Overhead Squat” 60# x 3
“Holiday Left-overs”: 5 Rounds @ 115#/24kg
Skill Development: 3 rounds L-sits : 1:00 cumulative
“Overhead Squat” 60# x 3
“Holiday Left-overs”: 5 Rounds @ 115#/24kg
Skill Development: 3 rounds L-sits : 1:00 cumulative
OH Squat: 205 X 2
“Holiday Left-overs”: 4 + 2 rd’d @ 235# front squats, 32 kg KB.
Overhead Squat: 165#×2.
“Holiday Left-overs”: 5 rounds @ 80%, 32kg KB.
Skill Development: 30 second hold & 20 second hold × 2 rounds.
Overhead Squat: 60×2
Holiday Left-Overs: 4+4 (75#, 16kg kb, blue banded pull-ups)
Skill development: 10, 10, 7 x 2 rounds
OHS: 2 x 225lbs
“Holiday Left-Overs”: 6 +23 rx’d
Skill Development: Extra Credit efforts with a few ninjas from each of the PM sessions. Well done, freaks.