Please note the schedule first: Monday and Tuesday are normal.
Wednesday we will cancel the 5 and 6 pm classes. We will ADD a class at 12 noon that day only.
Thursday we will run our Thanksgiving Day Double Half Decathlons. The specs will be the same as last year, giving you a good measure of your progress from a year ago.
As is often the case in these shortened weeks, you’ll have a lot of latitude to navigate Monday, Tuesday and Wednesday as you see fit. Thanksgiving day, our second annual workout extravaganza, the CFCB Stuffing Buster, is a real monster. Let’s start there, as planning the rest of your week around the specifics of that workout may be a wise move.
Two, 1/2 decathlons for time. 1 score.
FIRST- 500 m row, 400 run 30 airdyne calories, 200 heavyrope singles, 100 steups 20/16″
THEN- 5000/4000 Lbs of Deadlifts. (bars at 275, 225, 185, 135, 95)
4000/3000 Lbs of Back Squats (bars at 225, 185, 135, 115, 95 80)
3000/2000 lbs of Shoulder to Overhead (bars at 135, 115, 95, 80, 65)
2000/1000 Lbs of Kettlbell Swings (Kbs @ 70, 53, 35, 25)
1000/500 Lbs of Rope Climbs (divide by bodyweight to equal # of ascents)
Athlete briefings at 9 and 10. Heats roughly every 5-10 minutes.
The first half is fairly standard issue and shouldn’t confuse too many of you. The second portion of the StuffingBuster will have multiple options for you, the athlete to choose among. As above, for the 5k/4k deadlift we will have bars loaded at 275, 225, 185 and 135 and will have noted the repetitions necessary on each bar to achieve the required total.
Athletes will count and judge their own reps. Guests are welcome and there is no charge, but we ask all guests to sign a waiver and non-crossfitters to restrict themselves to the first half of the double 1/2 decathlon (row, run, bike, jump rope step up).
Totally Scaleable. Many people just do the first half, or just do half the lifting volume, and so on. Join in the fun and impress all your sedentary relatives with tales of your workout.
Below are WOD’s for Monday, Tuesday and Wednesday.
In this second week of the cycle you establish the weight on the bar based on last weeks fatigue set, as follows: 6-10 reps- Increase by 7-10 %. 11-15 reps increase by 10-12%, 16 or more reps-increase by 15%.
Then, with this new value established perform a set of 5, a second set of 5, and a set to fatigue. This set to fatigue should probably be approaching 95-97% of your best effort, stopping when you feel like you’d compromise form or safety by continuing.
This pattern holds true for Monday’s backsquat, Tuesday’s push press and Wednesday’s deadlift. BUT due to the shortened nature of the week, some of you may want to condense lifting days, and for instance, push two lifts into monday, skip the metcon, third lift on tuesday, metcon on wednesday etc etc. We can discuss.
Monday 10 minutes, two scores. First 5 minutes- Row calories, Second 5 minutes AMRAP of 5 Snatch Grip Deadlifts, 5 Hang Power Snatches, 5 Overhead Squats @ 95/65 Row calories plus total reps of the complex = total score.
Tuesday – Amrap in 20 Minutes- 5 Cleans (185/120), 10 Dips (ring/bar), 15 Double Unders.
Wednesday– 50 Toes to bar for time. rest as necessary. 50 Thrusters for time. Scored separately.