CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

CHRISTMAS SCHEDULE:

Christmas Eve (Tomorrow): 3 sessions only: 6:30-7:30 am, 9-10 am, 10-11 am

Christmas Day: Closed

The Day After Christmas (Friday): 10-11 am & 11 am- 12 pm, NO EVENING SESSIONS

Saturday: Regular schedule

3 BASIC DRILLS TO IMPROVE YOUR STRENGTH AND MOVEMENT

RELEASE YOUR TIGHT BACK AND HIPS WITH 4 MOBILITY EXERCISES

Workout of the Day
Press
1X3@70% 1RM
1X3@80% 1RM
1X3@90% 1RM
[Note: Use 90% of your 1 rep max as your 1 Rep Max when figuring out your percentages.  Make the third set a max effort set…do as many reps as you can do, but at least 3.]
7 minute AMRAP:
5 Push Jerks 115/75#
20 Double Unders

Post your scores to the Whiteboard.

The Christmas Eve WOD:

12 Days Of Christmas

1 Thruster 95/65#
2 Front Squats
3 Push Press
4 Hang Power Cleans
5 Deadlifts
6 Pullups
7 KB SDHP 53#/35#
8 KB Swings
9 Box Jumps 24/20?
10 Lunge Steps
11 V Ups
12 Burpees
When each set is completed, all previous sets are done as well (Like the song!). Example: 1 Thruster 2 Front Squats, 1 Thruster 3 Push Press, 2 Front Squats, 1 Thruster etc.