Holiday hours for this week - www.crossfitcreature.com/2016-holiday-hours
Tuesday
A. Warm Up
3 rounds
5 KB windmill/side
15 sec star side plank
5 reps over head weighted good morning
Shoulder flow
B. Back Squat
Build to a 10RM in 15 mins.
C. In pairs
20 min AMRAP
30 Thrusters @ 45/30
30 STOH
30 KB swings
30 Burpee over bar
Rest 1 min
- break the work however you want
Wednesday
A. Warm Up
3x
10/side single leg deadlift with 2 DBs
10 split squats with 2 DBs overhead
Hip Flow
B. Clean and Jerk
16 min EMOM
1 rep - build heavy
C. Power Elizabeth
21-15-9
PC @ 60/40
RIng dip / push up
Thursday
A. Warm Up
2 rounds
30 sec bear crawl
30 sec rear support hold
20 banded good mornings
B. Beach body circuit
20 mins for quality)
B1. Single leg weighted glute bridge
10/side
B2. Single arm DB or ring row 10 reps/side
B3. Strict knee raises 20 reps
B4. DB hammer curl into strict press
10 reps
C. Randy
75 Power snatches for time
@ 35/25kg
Friday
A. Warm up
3 rounds
30 sec bear crawl
30 sec inch worm
30 sec spider man lunge
Hip flow
B. Front squat
Build to a 5RM in 15 mins
C. For time
100 wall balls
80 box jumps
60 burpee to a plate
40 TTB
20 MU or CTB or Pull up
- 18 min cap
Saturday
A. Warm Up
3 rounds with a dowell
20 sec hollow hold
20 sec arch hold
10 sots press
Shoulder flow
B. Power clean
15 mins to build to a max
C. In teams of 3
For total time:
1 person does
3 rounds
12 thrusters @ 40/25
12 burpee box jumps
Next person:
3 rounds
75 DUs
15 HSPU
Final person
3 rounds
400m run
12 pull ups
Together as a team 400m
with
1 medball
1 heavy KB
1 20kg plate
- can change the objects with any person throughout whole run