151125 Wednesday – “Drumstick”

Here we go again, 8th year in and counting!!  What started as a few crazy CrossFitters wanting to get a workout in on Thanksgiving day (not wanting to do a typical 5k Turkey Trot) has turned into an annual run with some fun games along the way.  Join us, please and start your day with a great workout and a lot of fun with your “other” family. Refreshments will be available afterwards so please stick around if you don’t have a HUGE turkey to cook.

WHEN:  Thanksgiving Morning – 8:00 AM to 9:15 AM

WHERE:  Hidden Lakes Park,  Martinez. Please park on the  Morello / Chilpancingo Pkwy side.  Socialized dogs are welcome.

WHAT TO WEAR:  Running/ Trail shoes & layers.  It’ll start cool, and you’ll warm up fast.

WHO CAN COME?:  DCF’rs, friends and family!  IT’S FREE! It’s about 2-3 miles, walking is totally OK and there will be some fun stops along the way.  This year we are also offering the “Stroller Trot” around the lower paved part of the park. This will have fun stops along the way too!

SIGN UP so we can get a better idea of how many people will be attending (it’s free)

Sign up for the Turkey Trot HERE – https://clients.mindbodyonline.com/ASP/adm/adm_cls_list.asp?pDate=11/26/2015&pClsID=1857

Mobility: Hip mobility

Skill Practice Warm Up: none.

Strength: 5×3 front squat – 1 of 15. Same weight across. Start at 70-80% of your 1 rep max. (5 sets of 3 rep, “across,” same weight for each set)

Super Set: 5×5 strict ring dip or weighted ring dip (5 sets of 5 reps, “across,” same weight for each set – for non-weighted dips, last set 5+ reps of kipping ok.)

Metabolic Conditioning: “Drumstick”

6 minute AMRAP (As many rounds as possible)

8 dumbbell hang power cleans (Performance: 45lbs / Athletic: 25lbs* / Health: 15lbs)

8 dumbbell push press (same)

40′ walking lunge

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: 4-7 rounds

Log your results online by clicking here.

Compare to: NEW WORKOUT!

Coaching Tips: Hook grip the dumbbells if possible. You will also want to make sure you are paying attention to knee position. Do notlet your knees cave in on the power cleans or the push presses (which tends to happen more often with dumbbells!) On the lunges, make sure you aren’t tipping the torso forward, and you are controlling where your front knee is tracking (with the foot).

Optional ‘Cash Out’: 60s wall ball, 60s Russian kettlebell swings, 3 rounds


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