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November Challenge Day 6

By Lori|2019-11-06T09:38:06-08:00November 6th, 2019|Uncategorized|

Day 6: Give a compliment to 5 people today!

Title

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Address

2411 Old Crow Canyon Rd, Ste N

San Ramon, California

What is CrossFit & Getting Started

NEXT WOD

CrossFit - Sat, Dec 21

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 | 12:00-20:00.

Today’s workout is a bodyweight triplet of 1 complex movement and 2 simple ones.
The rope climbs and squats should each take less than 1 minute to complete, while the burpees may take up to 2 minutes at the slowest.
No round should take longer than 4 minutes. If needed modify the volume and difficulty of the movements to hit this stimulus.
Reduce the rope climb reps to just one rep and/or scale the climb to 12 feet. If you can get at least one bite consistently, practice doing so for multiple reps without actually climbing up the rope. If not, scale to pull-to-stands.
Reduce burpee and squat volume as needed to complete the reps in under 2 and 1 minute respectively each round. This means that in the early rounds, you should be closer to 90 seconds and 45 seconds to account for eventual fatigue.
Move at a sustainable pace for 3 rounds. If you can continue through rounds 4 and 5, do so. If you need to slow down, pull back. And, if you feel good after 3 rounds at that pace, attempt to speed up for the last 2.

Warm-up

Line-drill warm-up | 5:00

50 feet of each:
Jog x 2
Skipping high knees
Butt kickers
Lateral shuffle/direction
Samson lunges (10 lunges then jog)
Crawling Spiderman lunges (10 lunges then jog)
Bear crawl
Backward bear crawl

Skill Work

Rope Climb:

EMOM 3:
1 pull-to-stand, partial rope climb, full rope climb, or legless rope climb

Metcon (Time)

5 rounds for time:
1 rope climb (15 ft) (rx+ 2)
15 burpees (rx+20)
30 air squats (rx+ 40)

20 Min CAP

Cooldown

Couch Stretch

Forearm Stretch

OPENING TIMES

Hours (Check Gym Schedule for Classes)

Weekdays Monday - Friday
5:30AM–8:30PM

Weekends Saturday - Sunday
7:00AM–12:00PM

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