Thursday December 19th, 2013

CoreFit:

A.
Four sets of:
A1. Overhead Squat x 6-8 reps
Rest 45 seconds
A2. Ring Rows x 10-12 reps @ 2111
Rest 45 seconds
A3. Suitcase Carry x 100 feet each arm
Rest 45 seconds

+

3 sets for max reps/cal of:
60 seconds of Toes to Bar
60 seconds of Dumbbell Ground to Overhead
60 seconds of Row for Calories
Rest 60 seconds between sets

CrossFit:

A.
4 sets of:
Snatch + 2 Overhead Squats

Rest 2-3 minutes

+
3 sets for max reps/cal of:
60 seconds of Toes to Bar
60 seconds of Dumbbell Ground to Overhead
60 seconds of Row for Calories
Rest 60 seconds between sets

Those competing in Mistletoe Mayhem:  complete rest or

A. Overhead Squat- Build to a heavy single.  Focus on positioning. Stop at 10% more than your best snatch. 

+

Any skill work you want to get in or a TINY bit of practice in before the competition. Do not overdo it though. 

+

foam roll, stretch. 

+

10 minutes Airdyne @ Z1 pace




Mistletoe Mayhem schedule
Friday night
5:00 p.m. - Gym open
5:00 - 5:30 warm up
5:30 - 5:51.   Heat 1 of "Combined Jump"
5:51- 6:06.  Heat 1 rests
5:55 - 6:16 Heat 2 combined Jump
6:06- 6:29  Heat 1 "biathlon"
6:16- 6:31  Heat 2 rest
6:31- 6:54  Heat 2 "biathlon"

Saturday Morning
9:00 a.m. Gym open
9:15- 9:40 am - warm up
9:40 -10:10   Heat 1 OPT 3
10:00 - 10:30 Heat 2 OPT 3
10:10- 10:25 Heat 1 rest
10:25 - 10:50 Heat 1 Chipper
10:30- 10:45 Heat 2 rest
10:45- 11:10 Heat 2 chipper