Thursday 11.19.2020

POSTED ON November 18, 2020

Thursday | 11.19.2020

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Intro: 0:00 – 3:00
Warmup: 3:00 – 13:00
**1. Movement Prep/Activation and Increasing Heart Rate**
Partner Rowling
3 rounds rowling (each)
*Rowling consists of rowing to a target distance and trying to roll in the monitor to a target distance. Partner 1 will “rowl” to 100m. Number of meters over/under 100m is equal to penalty synchro burpees before partner 2 goes. Max of 5 penalty burpees per “rowl”. Hitting 100m exact equals no penalty. Athlete cannot do an “extra” pull if they see the monitor will not hit the target distance.
Strength: 13:00 – 25:00
**2. Strength Prep**
3 sets.
3 Shoulder Press (build up to opening weight)
Shoulder Press for load:
#1: 5 reps @ 65%
#2: 5 reps @ 75%
#3: 5 reps @ 85%+
Workout: 25:00 – 45:00
**3. Workout Prep**
1 Round
200m Row (at workout pace)
* Target time:7-9 minutes
* Time cap: 12 minutes
Max Effort:
2k Row
* The Scaling aim is for athletes to finish within the target time frame while keeping intensity.
* Scaling option 1
Max Effort:
1500 Row
* Scaling option 2
4 sets
250m Row (sprint)
– rest 1:00 –
* Scaling option 3
Max Effort:
1 mile Run
Cooldown: 45:00 – 48:00
Cleanup: 48:00 – 51:00
Accessory: 51:00 – 60:00
3 sets
12 Single Arm Dumbbell Curl (each side)
12 Single Arm Dumbbell Bench (each side)
12 Cossack Squats
  • Crossfit has changed the projection of my life both physically and mentally. I owe my success to the crossfit community at Core that rallied around me and pushed me to success.

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  • Moving home and having to find a new box was nerve wrecking but everyone at CrossFit Up Dog welcomed me with open arms. The staff is amazing and the classes are always a challenge! Everyone is so motivating and fun to be around. I couldn't have picked a better box on the beach to be apart of!

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