Performance

No classes today as we are hosting our Internal Frosty Flourisher Team Comp!

No classes Saturday, as we will be hosting our Internal Frosty Flourisher event. We still need some help with judging volunteering so please let us know if you can help.

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OPEN FRIDAY : meaning you have options ☺️

many options today, leading into tomorrows events.

MONO: folks looking to flush out for competition tomorrow
10 min bike @90%
10 min :30 @80%/:30 @50%
10 min cool down

Weightlifting Options:

A. Snatch
3 x 3 @77%
3 x 2 @80%
5 singles 80-90
B. Back Squat 3RM @31X1



Conditioning:

For time: (not if participating tomorrow)
20 Devils Press 50/35
20 Ring Muscle ups / bar / burpee c2b
20 DB Box step overs 50/35’s over 24/20”
40/30 cal bike

Flourisher Prep: prep day for those participating tomorrow

A. Warmup with coach

B. Emom x 10

Min1: 15/12 cal row

Min 2: 5 bbjo + 5 goblet squats

C. Power clean + push jerk to 80% x 5 singles

D. Back squat. : heavy double in 12 min

Frosty Flourisher is coming !

Interested in last minute signups? Shoot us a message.

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Team

A. AMRAP 12

3 rope climbs

30 cal row

30 kb swings 70/53

6 Rds alt Cindy

B. Thruster : 1RM

WLW IS HERE!

A. Squat clean + Push Press + hang squat clean + push jerk + tng squat clean + jerk

Max in 18 ish min

B1. Close grip Bench Press

6-6-6-6-6

B2. HEAVY DB or KB single arm row x 12 each side

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POST CLASS

Row Repeats:
500m x 7; rest 2:00. (-1) off last weeks splits

BECOMPLETE:

1. Front Rack weighted step ups (lateral) 6/ each side x 4 sets (controlled temp on way down each rep)
2. banded Tricep extension 4 x 20 light band
3. Plank Hold 3 x 1 min
4. KB Windmill 4 sets of 5-6 each side
5. KB Front Rack Wall sit hold :30-:45 x 5 sets; superset with Longer HS holds
6. 10 min of Thoracic mobility through twists and mashing
7. Crossover symmetry

A1. Power Clean 5RM
A2. Seated Box jump x 2-3
X 5-6 heavy working sets to establish

*16 min

B. 3-4 rds

5 devils press 50/35’s

10 bbjo 24/20

20 ghd sit-ups

40 double unders

Rest :30, then :45 then :60 if completing 4 rds

*modify ghd volume accordingly!

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Post class:
A. Seated DB Arnold Press x 8-10 reps x 4 sets
B. 5 rds ,
10 scap pushups
10 hang scap squeezes
10 inverted scap squeezes
10 seated db bent over rows
C. Bike Sprints
:45 Sprint x 5 ; rest 2:45

BECOMPLETE:

1. Strict C2b 5 x 5
2. Banded Tricep Extensions 3 x 20
3. DB Seated OVerhead Tri Ext 4 x 10
4. DB Bent over rear fly’s 3 x 15
5. Banded Chest Fly’s / DB Flys. 4 x 10
6. Seated Calf raises 3 x 15
7. Crossover symmetry

A. Afap

500m row

50 wall balls

500m row

50 wall balls

500m row

*15 min cap

*heavy wall balls – option for upscale

*modify to 250/25/250/250/250 (option)

B. Muscle Snatch – climb go heavy 4 rep

– speed through middle = focus. NOT TNG

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Post class:

BECOMPLETE:

1. Bent over row 4 x 10
2. DB front raise 4 x 10-12
3. Russian twist ball 3×20
4. DB shrugs 3 x 20
5. Banded side steps 4 x 30’ each direction
6. Banded or weighted hamstring curls 3 x 15 each side
7. Db hammer curl. 3 x 15
8. Crossover symmetry protocol

+

Bike

10 min of :35 hard / :25 easy
5 min hard + 5 min easy

Schedule today:

10a Open Gym

Noon – Class

4:15p – Class

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A. 21-15-9

T2b

2x (42-30-18) alt db snatch 50/35

Box jumps

B1. Weighted pull-up

5–5-4-4-3-3

B2. Barbell front rack single leg step up

6/ each side x 5 sets each side

HAPPY THANKSGIVING CFF!

Team Turkey Day WOD @9a

Will run heats where needed. Join us!

Teams of 2

30 alt rds of,

5 wall balls

3 HSPU / 1 walk

1 power clean 225/143

Then,

2k row (alt every 250m)

1 mile run (both partners)

Thanksgiving Day – 9a wod

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Weightlifting Wed

A. Snatch 2RM + 2×2 @80-90%

Or

Deadlift : 2.2.2 cluster

B. Strict Press 2.2.2 cluster

Or

Bench Press 2.2.2 cluster

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Post class:

Repeats

250m ski erg sprint

15/12 cal bike

5 db squat clean and jerks (ahap)

Rest :90

X 4-5