Have you made it to the top of the rope yet?

FITNESS

A. Three sets of:
Pull-Ups x 3-5 reps @ 51A1
(These are controlled negatives. Use some kind of assist to begin the movement with your chin over the bar, hold for one second, then lower yourself to full lockout over the span of 5 seconds. Shake out in between reps as needed, and load these with as much weight at possible while maintaining a 5 second descent.)
Rest 60 seconds
Russian Step-Ups x 8-10 reps each leg
Rest 60 seconds
Jump Rope Technique Practice x 45-60 seconds
Rest 60 seconds

B. Complete as many rounds and reps as possible in 10 minutes of:
Dumbbell Renegade Rows x 5 reps
Dumbbell Walking Lunge x 20 steps (use same dumbbells)
Run 200 Meters

AIM

A. In six attempts or less, find your 1-RM Weighted Pull-Up
Rest at least 2-3 minutes between attempts, and spend that time working on hip mobility, glute activation and foam rolling.

B. Complete as many rounds and reps as possible in 10 minutes of:
Pull-Up Complex (2 Strict + 4 Chest-to-Bar + 6 Kipping)
Run 200 Meters

SPORT

A. Three sets, not for time, of:
Box Jumps x 10-12 reps
(just work on establishing a good rhythm while still hitting competition standards)
Unbroken Pistols x 4-6 reps each leg
Unbroken Toes to Bar x 10-12 reps

B. Back Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 80-85%
*Sets 3-5 – 1 rep @ 90-95%
Rest 2 minutes between sets

C. Every minute, on the minute, for 20 minutes:
Hang Clean + Clean
Minutes:
1-2 @ 50% of 1-RM Clean
3-4 @ 60%
5-8 @ 70%
9-12 @ 75%
13-16 @ 80%
17-20 @ 85-90%

D. Three sets of:
Weighted Hip Extensions x 6-8 reps @ 4022
Rest 60 seconds
Strict Toes to Bar x 6-8 reps @ 3010
Rest 60 seconds

How can anyone look this lovely after 60 seconds of kettlebells swings?! #fitnessbeauty

FITNESS

A. Four sets of:
Push Press x 6-8 reps
Rest 45 seconds
Romanian Deadlift x 6-8 reps @ 3010
Rest 45 seconds
Partnered Leg Tosses x 20 reps
Rest 45 seconds

B. Team Tuesday
In teams of two, partners alternate whole rounds to complete 4 rounds each of:
Wall Ball Shots x 10 reps
Burpees x 10 reps
Sit-Ups x 10 reps

AIM

A. Take 15 minutes to build to a 1-RM Clean & Jerk

B. Team Tuesday
In Teams of Two Partners alternate whole rounds to complete Five rounds for time of:
135/95 lbs Shoulder to Overhead x 5 reps
Toes to Bar x 10 reps
Double-Unders x 20 reps

SPORT

A. Front Squat
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
Sets 4-8 – 5 reps @ 75%
Rest 2 minutes between sets.

B. Five sets of:
Muscle Snatch x 1 rep
(build to heavy muscle snatch over the course of the five sets
Rest 30 seconds
Stationary Dips x 15-20 reps
(add weight if you can make all 20 reps at bodyweight)
Rest 30 seconds

C. Three sets of:
Snatch Pull x 3 reps @ 100% of 1-RM Snatch
Rest 45 seconds
GHD Sit-Ups x 15-20 reps
Rest 45 seconds

FITNESS

A. Three sets of:
Front squat x 6-8 reps @ 30X1
Rest 45 seconds
Single-Arm Dumbbell Row x 8-10 reps @ 2111 each arm
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds

B. Five sets for max calories/reps of:
30 seconds of Rowing (for max calories)
30 seconds of Rest
60 seconds of Kettlebell Swings
Rest 2 minutes

AIM

A. Four sets of:
Front Squat x 4-6 reps @ 30X1
Rest 20 seconds
Tall Box Jumps x 1.1.1.1.1
(rest 3-5 seconds between each jump – step down after each jump)
Rest 2 minutes

B. Five sets for max calories/reps of:
30 seconds of Rowing (for max calories)
30 seconds of Rest
60 seconds of Kettlebell Swings (24/16 kg)
Rest 2 minutes

SPORT

A. Three sets, not for time, of:
Handstand Walk x 10-15 Meters
L-Sit x 15-30 seconds
15′ Rope Climb x 2 ascents
(start climbs from a seated position)

B. Six sets of:
Hang Clean + Push Press + Jerk
(perform from high hang – keep chest vertical)
Rest 2 minutes

C. Two sets for times of:
100 Double-Unders
75 Kettlebell Swings (24/16 kg)
50 Push Press (75/53 lbs)
Rest 5 minutes

7 AM Spinning

No CrossFit Classes today. We hope you’ll join us for a fun morning IN the Shallotte Christmas Parade instead! Dress in your CFOIB best and add something festive, too!

FITNESS

Guest Days #3
A.”Abs on Fire” (Coach’s choice)

B.In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 15 minutes of:
10 Lying Leg Raises (with 4lb ball) or Toes to Bar
20 Air Squats
100 Meter Run

AIM

Guest Days #3
A. 3 Sets of:
15 – 20 Abmat Situps
Rest 30 seconds
15 – 20 Hip Extensions
Rest 30 seconds
Jump Rope 60 seconds

B.In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 15 minutes of:
10 Toes to Bar
20 Air Squats
100 Meter Run