Tree Topper

Dec 2nd, 2019

Comments: 0
Category: CrossFit

Tree Topper

Elliott & Adam – Couplah STUDS

New Schedule Updates beginning Monday 12/1
This upcoming week we’re kicking off some new schedule changes, including the addition of our CTX “Conquer and Thrive” class! This class is very similar to Sebastian’s VO2 Max class on Sunday – no heavy barbells or high skill gymnastics, lots of conditioning intervals and high-rep weightlifting with dumbbells, kettlebells, etc.! You can find a list of our class changes below and to review our full schedule please click HERE.

Monday – Friday – 6AM Crossfit will take place in The Southie Green Toaster area
Monday – Friday – 6AM CTX “Conquer and Thrive” (formally B/X) in Southie Orange
Monday – Thursday – 6:30PM CTX in Southie Orange. There will be no 6:30PM Crossfit Class going forward

Warm-up
2 Rounds
:45 Work/:15 Rest/Rotate
-Bike
-Single Leg Touchdown on Box
-10 Shoulder Activators into Strict Toes to Bar Or Leg Raises in remaining time (Round 2 Around the World)

Mobility
Hamstring Rolling on the Box

Strength
EMOM16
Odd- Deadlift 3 Reps @75-80%
Even- Seated Box Jump 3 Reps add weight if able

WOD
15 Minute AMRAP
10 Toes to Bar
10 Box Jump
10 Double Kettlebell Lunges (1.5,1)
10/8 Calorie Bike

Level 2- 40,25, single KB (1.5,1),
Level 1- (1,0.75)

Extra Work
3 Rounds
3:00 Clock
25 GHD Sit Ups
3/2 Rope Climb in remaining time
AMRAP Strict Handstand Push Up
1:00 Rest

ADV – 5 rounds/30 GHD/4/3 Rope Climb

*Should have 1:00 to work on Handstand push ups