Announcements
Couples dance night!!! January 20th at 6:30-8:30 pm. We will learn the swing and cha cha. Bring a spouse/girlfriend/boyfriend/child/any loved one. Free to members!!
Next Oly lifting class will be Jan 20th at 8:00 am
Ben Lomond CrossFit – Group Class
Warm up
50 Jumping Jack
50 Seal Jack
_________
2 rounds
10 Banded pass through
10 Banded pull a part
10 Scap push up
10 Scap pull up
_________
2 rounds
10 Walking lunges
10 scorpions
10 spiderman + twist
10 air squat
Inverted Skills (Checkmark)
10:00 of skill development for upside work.
Handstand hold on wall
Handstand hold facing wall
Wall Walk practice
Shoulder tap wall facing or facing away
Handstand walk
Wine Press (AMRAP – Reps)
RXConditioning (RX+):
10 minute AMRAP
20 Thruster (135/95lb.)
25 Handstand Push Up
15 Thruster (155/105lb.)
20 Handstand Push up
10 Thruster (175/115lb.)
15 HSPU
5 Thruster (185/125lb.)
10 HSPU
In remaining time….AMRAP Thruster at 185lb.
Intermediate (RX):
10 minute AMRAP
20 Thruster (95/65lb.)
25 Handstand push Up (Pike off box)
15 Thruster (115/85lb.)
20 Handstand push up (Pike off box)
10 Thruster (135/95lb.)
15 HSPU (pike off box)
5 Thruster (155/105lb.)
10 HSPU (pike off box)
In remaining time….AMRAP Thruster at 155/105lb.
Baseline (Scale):
10 minute AMRAP
20 Thruster (45/35lb.)
25 Standing DB Strict Overhead Press (15/10lb.)
15 Thruster (55/45lb.)
20 Standing DB Strict Overhead Press (15/10lb.)
10 Thruster (65/50lb.)
15 Standing DB Strict Overhead Press (15/10lb.)
5 Thruster (75/55lb.)
10 Standing DB Strict Overhead Press (15/10lb.)
In remaining time….AMRAP Thruster at 75/55lb.
Cool Down (Checkmark)
Tabata
Banded pull a parts
8x :20 work/ :20 rest
Burn out for the posterior shoulder for structural balance from all we did today!