CrossFit – Wed, Dec 18
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
  • Today you’ll go for a heavy thruster! Heavy is relative to you as an individual, but plan to work up to a load that requires your full attention and focus to perform well. We’ll follow that with a set of max thrusters at 60% of today’s heaviest lift.
  • Take the barbell from the rack and start your first set around 50-60% of your 1-rep-max thruster and increase across as many sets as possible until you reach your heaviest load.
  • If you reach failure, reduce the load by 10% or more for the remainder of the EMOM.
  • Following the EMOM, there will be a 3-minute break to deload your bar to 60% of your heaviest thruster for the day. At the 13-minute mark, perform as many unbroken thrusters as possible with that load, shooting for 10 reps or more. Once you drop the barbell, the attempt is over.
  • Focus on keeping your midline tight and heels down as you descend to allow you to stand up quickly with balance and sound positioning.

Warm-up

Dynamic warm-up | 11:00

3 sets:
:40 shuttle runs
:20 rest
:40 plate ground-to-overheads
:20 rest
:40 alternating Cossack squats
:20 rest
– Shuttle run is 25 ft out 25 ft back

Skill Work

Skill/Technique

Rack position prep | 2:00

  • Demonstrate each step and then let athletes move on their own.
  • Ensure the elbows move high towards the front for every step.
  • Rest athletes in between each movement while you demonstrate.

1 set:
:20 back rack elbow raise, right arm
:20 back rack elbow raise, left arm
:20 back rack alternating elbow raises
:20 back rack elbow raises, both elbow

Squat position drill | 3:00

  • For this drill, keep a full grip on the bar and elbows in front of the bar even if the bar floats above the shoulders.
  • Lead athletes through the first 2 sets, and have them move through the third on their own.

3 sets:
1 front squat initiation + pull elbows up before standing
1 front squat to above parallel + pull elbows up before standing
1 front squat below parallel + pull elbows up before standing

Metcon (Weight)

10 min EMOM:
1 thruster

– Rest 3:00

1 set for reps:
Max-rep thrusters
– Use 60% of the EMOM 1-rep-max.

Thruster (record max rep set – weight)

Bonus Abs

Superset:

3×10 Toes 2 Bar

3×30 Heel taps

Cooldown

2 sets:
:30 scorpion stretch hold/side
:30 pigeon stretch/leg