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December 26, 2016 Monday

Goals: Hitting your bodyweight for 15 reps is an impressive feat. - 15:00 to establish - If you are limited by mobility find a 15RM front or back squat

- Use approximately 80% of your 1RM clean & jerk for this Intermediate: As Rx or 80% Beginner: 2 Squat CnJ at a light and manageable weight


December 24, 2016 Saturday

Open Gym

Have fun and get a sweat in! Merry Christmas to you and your family from Omega CrossFit.


December 23, 2016 Friday


December 22, 2016 Thursday

Strength & Core

NOT FOR TIME! This is for quality - This is for load on the farmer carry and the plank. 2 DBs or KBs for the carry. - Scale as needed

Goal: interval & speed conditioning - 50m out & back shuttle - This should be at a hard but sustainable pace, not an all out sprint effort


December 21, 2016 Wednesday

Feliz Navidad Warm-Up

Play the song Feliz Navidad. Every time you hear the words "Feliz navidad" perform a burpee. Enjoy!

12 Days of Xmas

- Use the same weight for all BB movements Scaled version; 1 - Lower Weights 2 - Burpee Jump Pull-up 3 - Pike HSPU 4 - Lower wt 5 - Ring Rows 6 - Rx 7 - Knee Raises 8 - Rx 9 - Kneeling push-ups 10 - Lower Wt 11 - Lower wt 12 - Lower Wt


December 20, 2016 Tuesday

- Normal grip on bench, not narrow - pronated grip on the rows this week

Goals: This will turn into a steady/ aerobic pace and will challenge your mental toughness to keep going. - These are from completely prone to jumping and touching an object eight inches above maximum reach. This is a mainsite workout. - Beginner: For time: 80 burpees - Intermediate: As Rx


December 19, 2016 Monday

Gymnastics Skill Progressions

1) Pistols: to a box, using TRX, sit in the bottom 2) HSPU: Tripod, kick to wall, negative, pike 3) Kipping; arch to hollow progressions

Intermediate: Box/ Pike HSPU/ Pistol Mod/ Pull-ups Beginner: 15 minutes Pike HSPU/ Walking Lunge/ Jump Pull-ups


December 17, 2016 Saturday

Herring Power

Happy Birthday Coach Karen!


December 16, 2016 Friday


December 15, 2016 Thursday

Intermediate: As Rx Beginner: 2:1 Single unders, 30-25-20-15-10 sit-ups unless the athlete is well conditioned for 150 sit-ups

Supersets: Lunges + Bent Rows

- Lunges are alternating reverse steps


December 14, 2016 Wednesday

Gymnastics Skill Progressions

Sprint

- 10 minute time cap Scaling for C2B Pull-ups Intermediate: Pull-ups Beginner: Jumping C2B or Pull-ups Goal: Hard effort all around.


December 13, 2016 Tuesday

Intermediate: As Rx Beginner: 5 rounds of 15 reps of each, scale box jumps as needed


December 12, 2016 Monday

- Can be taken from the ground or the rack Intermediate: 2-2-2-2-2 working technique Beginner: 3-3-3-3-3 working technique Intermediate and beginners should watch more experienced athletes in between their sets.

- 20:00 cap - BB weight should not exceed what you worked up to in part 1 Scaling: Intermediate Men: 135 + Rope Climb Women: 85 + Rope Climb Beginner: Men: 95 + Rope down & up Women: 65 + Standing rope down & up


December 10, 2016 Saturday


December 09, 2016 Friday


December 08, 2016 Thursday

- Work up to a heavy single to prepare for 16.4


December 07, 2016 Wednesday

Snatch & Bar Muscle Up Skill Work

- Increase your weight each cycle - BMU Progressions 1) Arch to Hollows slow & controlled 8-10 reps 2) Fast Arch to Hollow + Hip to Bar 2-3 reps 3) BMU attempts 2-3