PROGRAMMING REMINDER: The re-test week for our current cycle will begin 6Jan. It will test our 5X5 on Back Squat and Bench Press, as well as see us re-test our Oly 1RMs. This will be a good test to see if all the hard work since late October has paid off!

S/S/S:

Power Snatch

Spend 15 Min working up to a heavy single or double

The goal today is to just move some good weight.  “Heavy” does not mean you have to go for a 1RM (but If you hit one, cool!) Go by how your body feels and just focus on good reps.  Would suggest doing one or two sets of 3-5, and then go down to doubles or singles from then on out.  As you make jumps in weight, make sure you give your body enough rest time in between sets.  Have fun with this!

WOD:

For Time:

8/16/24/32 – Alt Dumbbell Snatch (50/35)

24/32/40/48 – Russian Kettlebell Swings (70/53)

Time Cap – 12 Min

The time cap is meant to help motivate you to push the intensity on this one!  That said, don’t sacrifice form for speed.  Stay safe!  No one wants to start the new year with an injury 😊

Scaling Options:

DB weight -> 35/25 -> as needed

KB weight -> 53/35 -> 35/25 -> as needed

Cool Down:

Thread the needle pose – 1 min per side

Video courtesy of Six Physio

Child’s pose – 2 min

Pic courtesy of Johns & Johnson.  Let’s kick this New Year off right!

WOD:

“Welcome to 2020”

3 Rounds of:

20 Cal Row

20 Ab Mat Sit Ups

Immediately Into..

3 Rounds of:

20 Cal Assault Bike

20 Pull Ups

Immediately into…

3 Rounds of:

20 Cal Ski Erg

20 Hand Release Push Ups

Scaling Options:

Ab mat Sit ups -> Feet anchored

Pull Ups -> Buddha Pull Ups

Video courtesy of NotKrisRoe

Hand-rel pushups -> pushups off a bench

Cool Down:

Roll out lats – 1 min per side

Cobra pose – 2 min

Pic courtesy of Wallpaper Access.  From the staff at Joint Strike CrossFit, we would like to wish you all a Happy New Year!  See you first thing Thursday morning!!!