Wednesday 12/31 Endurance


CrossFit Simsbury – Endurance

Warm-up

(No Measure)

Mobility

Double Lax ball peanut

Warm up

40m Sprints

10 Samson in place

40m Sprint

10 Plank walk to push up

The definition of Endurance – the fact or power of enduring an unpleasant or difficult process or situation without giving way…

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

10 Calorie row

100m Sprint

10 Mtn Climbers

We rely on music to drown out the voice in our head that tells us how hard the workouts are we put ourselves through. However, when it comes time to really “Endure” in the real world, that music will not be there.

The last 5 mins of this workout will be done with no music. You will rely on a positive attitude and positive thinking to finish this.

**CHEER ON YOUR FRIENDS AND FELLOW PARTICIPANTS, FINISH STRONG!**

Cash Out

(No Measure)

Cool down

Couch Stretch – 1 min each leg

Hips on wall – 2 mins

Hamstring stretch 2 mins each leg

Gymnastics


CrossFit Simsbury – Gymnastics

Gymnastics

Muscle-ups

Metcon

Metcon (AMRAP – Reps)

EMOM 18

1 – 10 false grip ring rows

2 – 5 strict ring dips

3 – 5 curl ups

4 – 5 transitions

5 & 6 – attempt MU’s

L2

Band ring dips

Band Curl ups

5&6 – 10 to 15 reps progression of choice
*Score will be number of Muscle ups completed

*Comment on attempts/progression movements

Wednesday 12/31

CrossFit Simsbury – CrossFit

Normal schedule in the morning (Endurance and Gymnastics are on!). Closing at 3pm. Happy New Year!

Metcon

CrossFit Games Open 11.5 (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#
L2:

PC 115/75

Knees to Elbows

WB 16/10

L1:

PC 65/45

Knees to Hips

WB 10/6

Cash Out

Rx – 200 DU

L2 – 100 DU

L1 – 300 SU

Tuesday 12/30

CrossFit Simsbury – CrossFit

Gymnastics

Chest-To-Bar Pull-ups (5 difficult but doable sets *same reps)

Metcon

Metcon (Time)

25 Cal

10 Burpees over Rower

20 Cal

10 Burpees over Rower

15 Cal

10 Burpees over Rower

10 Cal

10 Burpees over Rower

5 Cal

10 Burpees over Rower

Cash Out

1 min front plank

1 min extended arm plank

1 min front plank

1 min extended arm plank