This week in inversions the time commitment is the same as last week- a total of 5 minutes, but in reverse order: 2 minutes at the beginning of class and 3 minutes at the end. The other adjustment is that the first 2 minutes should be “dynamic” in nature- with athletes moving in some little/big way during the inversion. This can be with legs or arms/hands. For example this could be as minimal as weight shifting gently from right to left and as much as “shoulder taps”- with weight shifting to the left hand/arm and right hand reaching to tap the left shoulder. Also look to move lower limbs- one leg flexes and extends, then repeat with the other. Constantly moving wall walks work as well.
Monday– regular schedule today for Thanksgiving week
Back squat
5-5-5-5-5
Post heaviest 5 rep set to chalkboard/journals and PR board
-then-
On a running clock, as many total reps as possible of:
Burpees for 2 minutes
Toes to bar for 2 minutes
Back burpees for 2 minutes
Post total number of reps for the 6 minute period to chalkboard/journal.
Monday 5pm Specialty
“DT” and more
Tuesday– regular schedule today for Thanksgiving week
“Helenesque” For time:
400m run
50 KB swings
30 pull ups
600m run
40 KB swings
20 pull ups
800m run
30 KB swings
10 pull ups
Post time, load and scaling to chalkboard/journals
Tuesday 5pm Open Hour Training
Consider some heavy squats if you missed Tuesday or oly lifting if you have not done cleans or snatches in more than 5-6 days. Perhaps do the Hero WOD DT that was in last night’s strength class.
Wednesday– classes at 7 am and 9am only, no evening classes
Tabata Sets of the following movements
DB push press 60/40#, all DB work at same weight today
Row for cals
DB hang power clean
Push ups
Single DB reverse step lunge
Rest exactly 70 seconds between change of movements
Post total reps for each 8 set movement
No classes this Thursday, closed for Thanksgiving
Friday morning class at 9:30am- regular “Saturday Style WOD”
today is a big, slightly intimidating chipper to be done with a partner or on your own- your choice
Saturday morning partner WOD at 9:30am
a work/rest interpretation of a 2011 CrossFit Games Open WOD
