12-19-2016

19
Dec

12-19-2016

CrossFit Seabrook – CrossFit

Ok here we go!! Its time for a new cycle and to change it up. We are heading into our open this year fully prepared! There’s going to be a lot of hard work and a lot of pain and suffering but if you stick with it I promise you’ll come out of this cycle in the best shape of your life! I know none of us like to suffer out there but its what the suffering produces. If it doesn’t hurt, then your not ushig yourself enough. If you make it through any day of crossfit and your not about to die, then you’re not pushing yourself hard enough. We must push ourselves so our bodies go through the extra stress and the body will recover and adapt to that stress and therefore you will get better so if you really wanna achieve great success then the ball is in your court. I feel like I’ve created a great program and a great path to get you there, now you just need to SHOW UP and put in the work!!

Warm-up

Leg Warm-up (No Measure)

400m Run

5 10 Sec pause squats

5 squats

20 walking lunges

15 Russian KBS

1 min Plank Hold

Metcon

Double-Unders (1)

Double Under Challenge starts today!! We will start with 1 Double today and will add 1 rep every day day

Metcon (AMRAP – Reps)

8 Min EMOM

Even minutes Tabata Back squat at 50%

Odd minutes Tabata burpees
Score is total reps combined!

CrossFit Games Open 16.1 (AMRAP – Reps)

20 Minute AMRAP

25 Ft OH Walking Lunge 95#/65#

8 Bar Facing Burpees

25 Ft OH Walking Lunge

8 C2B Pull-Ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

CrossFit Games Open 16.1 Scaled (AMRAP – Reps)

20-Minute AMRAP of:

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Bar Facing Burpees

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Jumping Pull-ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep