26-12-2017 CF


Holiday Schedule Changes
Dec 25: Holiday MetCon (all members) 6:30am & 5:30pm
Dec 26-29: Reduced amount of classes (below)
CrossFit – 6:00am, 12:15pm, 6:00pm
BootCamp – 6:30am, 6:30pm
Dec 30 – Jan 1: Closed

YiQi – CrossFit


Warm-up (No Measure)

3 rounds (5 mins)

6 step ups

10 Air squats

10 m bear crawl for ward

10 m bear crawl back

then Choose 1


box elevated pigeon or lunge



20 Jane Fondas (R/L)

5 glute bridges (R/L/both)


Back Squat (5×6 @ 60-80% 31X1 Tempo )

Every 3 mins for 15 mins

(Try to increase

the weight from

two weeks ago)

1-2 reps shy of failure

Pull-ups (Accumulate 8 minutes of volume)

A. 5 or more

8 minute Volume


B. Under 5

Same as A, but you are only getting one rep at a time, do Buddy assisted pull-ups and try to get at least two

C. Training for your first

31×1 Buddy assited chin-ups 2 reps at a time


Metcon (Time)

3 rounds

60 or 50 m FR carry

14 DB step ups
Either go heavier than 2 weeks ago and stay at 50m or stay at the same weight and go 60 m

12 min cap

Posted in: WOD