Friday

CrossFit Southpaw – CrossFit

FRIENDSGIVING is TONIGHT doors open at 5:30pm! Come anytime and hop in a fun partner workout and enjoy some food! Feel free to bring your favorite dish to share – and invite any family or friends who would like to come along! The format will be similar to Friday Night Lights so come when you can and don’t feel obligated to workout or eat – it is a fun opportunity for us to get together at a community and celebrate the holidays!

Warm-up

Warm-up (No Measure)

Junkyard Dog Warm Up…

Grab a partner for this one and have some fun…

P1: L-Sit on the floor with arms extended to make the letter T.

P2: 10 Reps (1 Rep = 1 Jump over an arm, 1 jump over the legs, 1 jump over the other arm)

After 10 reps, switch positions, after both have gone move on to part 2.

P1: Hold in the bottom of a push up on the floor until P2 jump over, perform a push up and hold in plank as P2 crawls under.

P2: Perform 10 Reps (1 Rep = Jump over, crawl under)

into…

3 Rounds, 3 reps of each movement

1. Down and Up (torso vertical and fast drive!)

2. Elbows High and Outside (bar speed and keep the bar close!)

3. Muscle Clean (bar speed and finish!)

4. Clean Drop (fast feet!)

5. Hang Power Clean (jump + pull under!)

Extended Warm-up

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

Build Load & Refine Technique for Workout

Workout

“THE CALI BEAR” (Weight)

EVERY :30 FOR 20 MINUTES

1 Power Clean & Jerk (225/155)|(155/105)

*Beginners should scale weight to a moderate load and perform 2-3+ reps on the minute, resting as needed to ensure proper mechanics.

Cool Down

Warm-up (No Measure)

FOR RECOVERY

3:00 Slow Bike

3:00 Foam Rolling

Metcon (Time)

Friendsgiving WOD – With a Partner (For 5:30pm heats and forward!)

1621m Row

Then 2 Rounds of:

46 DB Hang Clean and Jerks (50/35)

20 Synchro Burpees

12 Turkish Get Ups (total – partners can work at the same time)

22:00 Time Cap

Break the Clean and Jerks up as needed!

For an added challenge, the partner who is not working during the row or DB HCJ holds a plank for the reps to count
1621: Year of First Thanksgiving

2: Number of Football Teams who play every year

46: Million – number of Turkeys who are “donated” to the cause every year

20: Million (Dollars) in property damage from residential fires every Thanksgiving!

LAST heat will go NO LATER than 7:00pm! Come ready to have fun and celebrate with your friends! Stop by for as long or as short as you can!

Categories: WOD

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