CrossFit – Tue, Dec 17
12 Deals of Xmas!   1 nutrition session with Lori or Ty – includes holiday recipes to help you make better choices.  $99 in person or remote. Any DFH Supplement in stock is 30% off . Refer a friend – when they sign up for a 9x or unlimited membership you’ll both get a $30 credit off one month’s membership.  Any new design T Shirt – $15 + tax. 1 Hour PT session for the price of a 45 minute session – work on  whatever you need!  Free Guest Week 12/16 – 12/22. Gift Certificate – buy $100+ certificate and get a $20 credit to your account.  Health Coach Intake with Lori – $100 off.  GI Spotlight test $300 save $99. Genomics test (DNA) $225 save $82. Metabolomics test $225 save $75. 2 unlimited Annuals Available  – first come first served.  Save additional $150 – final price $2431.20  Email     Lorim@crossfitsr.com     to claim yours.  Not for current annual memberships.

Whiteboard

Target Time | 10:00-15:00.

  • Today’s workout is a descending ladder of double-unders, wall walks, and sit-ups.
  • Shoot to make it through all of the work in under 15 minutes with the first big set of jump rope in 2 minutes or less, the first set of wall walks in 2 minutes or less, and the first set of sit-ups in 1:15 or less.
  • If you are still working on double-unders, today’s a good day to accumulate reps with timed-attempt sets for 2:00, 1:30, 1:30, 1:00, and 1:00.
  • Expect the sit-ups to make the wall walks more challenging; prioritize maintaining a rigid midline throughout the full movement. Scale if unable to do so.
  • We’ll also have some time to practice handstand skills before the workout and cooldown stretching after we wrap.

Warm-up

Dynamic warm-up | 12:00

1 round:
400-meter jog
:30 single-unders
10 alternating Spiderman stretch + reaches
10 plank hold to downward dog
10 up-downs (slow)
10 alternating Samson lunges
10 dead bugs
:30 single-single-double-unders (or attempts)
10 push-ups from the knees
10 alternating scorpion stretches
10 air squats
10 push-ups
10 sit-ups
:30 jump rope (workout variation)
200-meter run, faster

Skill Work

Skill work | 8:00

Accumulate:
50 alternating wall-facing handstand shoulder taps
Or…
Handstand walk (150 ft)

Workout prep | 3:00

1 round:
20 double-unders
5 sit-ups
1 wall walk
– Use workout variations.

Metcon (Time)

RX – for time
50 double-unders
30 sit-ups
3 wall walks
40 double-unders
25 sit-ups
3 wall walks
30 double-unders
20 sit-ups
2 wall walks
20 double-unders
15 sit-ups
2 wall walks
10 double-unders
10 sit-ups
1 wall walks

RX+ for time

For time:
120 double-unders
30 sit-ups
6 wall walks
100 double-unders
25 sit-ups
5 wall walks
80 double-unders
20 sit-ups
4 wall walks
60 double-unders
15 sit-ups
3 wall walks
40 double-unders
10 sit-ups
2 wall walks

Cooldown

Stretching | 6:00

1 set:
2:00 foam roll quads
:30 foam roll calf/side
:30 figure-4 glute foam roll/side