On Saturday, we said farewell to our Alamo location with a workout dedicated to the amazing community who made this place incredibly special. Thank you to our Alamo community for all the great workouts, friendships and fun. We love you!
CROSSFIT
Strength: Push Press: 5 sets @ 10-8-6-4-2
Coach notes:
- Complete unbroken reps of 10 – 8 – 6 – 4 – 2 increasing loads each set if possible.
- Keep elbows up and dip the knees out as low as needed to jump the barbell as high overhead to minimize the amount of press to finish the rep.
Metcon: Complete 3 rounds for time:
- 10 Power Snatches #75/115 (M55: #55/95)
- 10 Box Jumps 20”/24“
- 500m Row
Coach notes:
- Open prep!
- Power Snatch: be sure to use a weight that is easy enough to keep a quality touch-and-go rep for sets of 3-5 reps.
- Box Jumps: Modify to a low jump and avoid step-ups for scaling unless jumping isn’t an option. Step down always! When your legs get heavy, rest between reps instead of resorting to step ups.
F!T
Conditioning: Complete 4 rounds starting every 5th minute:
- 1-minute Plank
- 16 Single-arm Dumbbell Squat Clean (alt. every 4th rep)
- 200m Run with Dumbbell
- 50 Double-unders or Jump Rope skill work
Coach notes:
- Plank: Keep core tight and but tight. You can play with a Plank from the elbow to a Push-up Position.
- DBSC: Keep the weight under your body by touching only 1 head of the DB to the ground. Start at a manageable weight and try to increase each round.
- Run: Take your DB for a jog.
- Dubs: You should be able to complete these in 1-4 sets. If you trip a lot, modify to single-unders, and practice the doubles when you have a good rhythm.
Core: 3 rounds (9:45)
- 45 sec Floor wipers (heavy barbell: take from rack or blocks)
- 15 sec rest-
- 45 sec Floor windshield wipers
- 15 sec rest-
- 30 sec (each side) Standing weighted oblique crunch
- 15 sec rest
Accessory: 3 rounds (groups of 2 – total: 15 min)
- 10 Nordic Curl (with a 3-5 sec negative)
- 10 Banded weighted glute bridge (with a max hold on the last rep)
- 20 Partner hamstring curls
COMPETITION STARTS JANUARY 11th!! Click on the logo to register.
