CrossFit – Sun, Dec 22
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 | 10:00-12:00.

  • Today’s workout is the benchmark workout, Christine.
  • Choose a moderate loading for the deadlift that allows you to perform the 12 reps in 2 sets or less.
  • Move through the row efforts at a pace that allows you to push the box jumps and the deadlifts.
  • Try to find a box jump rhythm that allows you to move without stopping. Stay close to the box and avoid taking any wasted steps to help limit wasted energy and time. As a safety precaution, step down from each box jump.
  • Following the workout, we will take a quick recovery break and then tackle today’s skill work. Then stick around for some stretching before leaving the gym.

Warm-up

Rowing warm-up | 8:00

Set 1: Coach athletes to sit up tall on the rower. Have everyone identify their 500-meter split time as well as their strokes per minute on their monitor for this drill.

15 pulls on the rower (easy pace)

Set 2: At a pace of 18-20 strokes per minute with a strong drive through the legs, athletes should notice their split time is lower than their previous set.

15 pulls on the rower (18-20 strokes-per-minute pace)
10 good mornings + jump

Set 3: At a pace of 22-24 strokes per minute, athletes should notice their split time. With the same effort as the previous set but a faster stroke rate, their pace should increase.

15 pulls on the rower (22-24 strokes-per-minute pace)
10 air squats

Set 4: At a pace of 26-30+ strokes per minute, athletes should notice their split time. With the same effort as the previous set but a faster stroke rate, their pace should be the fastest yet.

15 pulls on the rower (26-30+ strokes-per-minute pace)
10 jumping air squats

Deadlift (3×5 – each set builds up to bodyweight or weight being used in Metcon)
Metcon (Time)

3 rounds for time:
400/500-m row
12 deadlifts (bodyweight)
21 box jumps (20 in)

Skill Work

Skill Work

Post-workout:
Accumulate:
50 dumbbell renegade rows

Cooldown

3 sets:
:45 child’s pose
:45 frog stretch