CrossFit – Mon, Dec 16
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

White Board Discussion:

  • Today’s workout is a quicker sprint effort.
  • Expect your grip and forearms to fatigue in this workout.
  • Choose a moderate barbell load that allows you to complete your reps in 2 sets or less.
  • Before the workout, we will spend time working on the squat clean to prepare you to get the barbell from the ground to your shoulders to knock out that first front squat.
  • Choose a dumbbell load that allows you to complete each distance in 2 sets or less and to make it halfway or further before breaking.
  • Following the workout, stick around for some stretching before leaving the gym.

Warm-up

Dynamic warm-up | 10:00 min.

1 set:
:30 jumping jacks
10 leg swings/leg (across the body)
10 alternating scorpion stretches
10 leg swings/leg (forward and backward)

1 set
:30 mountain climbers
10 single-leg toe touches/leg
20 alternating reverse lunges
50-meter double-dumbbell farmers carry

1 set
:30 up-downs
10 unweighted good mornings
20 air squats
50-meter double-dumbbell farmers carry

Skill Work

Skill work | 12:00

Every 2:00 for 5 sets:
2 squat cleans

Mini round | 4:00

1 set:
5 front squats
50-meter double-dumbbell farmers carry

Metcon (Time)

For time:
21 front squats (95/135 lb) (rx+ 125/185)
200-m double-DB farmers carry (20/35 lb) (rx+ 35/50)
15 front squats
150-m double-DB farmers carry
9 front squats
100-m double-DB farmers carry

Beginners:

15 front squats (35/45 lb)
100-m double-DB farmers carry (10/15 lb)
12 front squats
50-m double-DB farmers carry
9 front squats
50-m double-DB farmers carry

Cooldown

1 set:
200-meter walk
:45 scorpion stretch/side