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Turkey Burn

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Crossfit Ascension – CrossFit

12 Days of Thankfulness (Time)

Workout of the Day

12 Days of Thankfulness

1 250 Meter Row

2 Muscle-Ups

3 Dumbbell Thrusters (55/35 lbs)

4 Burpee Box Jumps (24″/20″)

5 Handstand Push-Ups

6 Chest-to-Bar Pull-Ups

7 Kettlebell Swings (32/24 kg)

8 Single-Arm DB or KB Snatches (4 each arm)

9 Toes to Bar

10 Walking Lunges with Dumbbells (55/35 lbs)

11 Ring Dips

12 Man-Makers (55/35 lb DBs)

11152017

By: 0

Crossfit Ascension – CrossFit

Warm-up

Warm-up (No Measure)

(5 mins) Distracted Wheelbarrow Drill

(10 mins) Partner Banded Exercises w. Gymnastic Prep

Partner A) 2 Pike Around the World (one rotation in each direction)

Partner B) Banded Lat Pull Downs

2 rounds each

Partner A) 5-10 Strict Hanging Leg Raises

Partner B) Banded Tricep Extensions

2 rounds each

Partner A) 5-10 Pike Pushups

Partner B) Hollow Body Hold

1 round each

(5 mins) Banded Shoulder Sequence (everyone together)

Metcon

Metcon (Time)

3 Rounds

3 Seat to Stand Rope Climb

6 Hanging Leg Raises

9 Pike Pushups

rx+

3 Rounds

3 Rope Climbs

6 Toes to Bar

9 HSPU

11/13/2017

By: 0

Crossfit Ascension – CrossFit

Warm-up

Warm-up (No Measure)

Brief- Wod

Warmup — 5-10min

With a 10/15lb Plate,

10-20 reps of each:

Plate jump warm up

Then, 5-10 reps of each:

Plate core warm up

Warm-up (No Measure)

Hip Mobility/Stability Work

partner up or start at different stations

1min Wall Facing Hip Flexor each Side — Make it dynamic by moving front leg back and forth.

10 Hip Capsule Grind — each leg

10 Glute/Ham Raise

Metcon

Prep: Metcon (No Measure)

(15-20min) Review Deadlift as a group as needed, then work up to a heavy 2 rep Max with:

10-8-6-4-2-2-2

Deadlift

* Rest as needed between.

(5min) Prep for Workout

With their working weight, perform:

2 Deadlift

4 Over Unders

2 Deadlift

* Prep as needed for the Workout.

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 min

1-2-3-4-5…

Deadlift

Over Unders

Rx+

1-2-3-4-5…

Deadlift (275/185lbs)

Over Unders

Cool Down

Warm-up (No Measure)

Down dog + cobra pose

Go back and fourth a few reps with 10-15 sec holds

11/10/2017

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Crossfit Ascension – CrossFit

Warm-up

Warm-up (No Measure)

Bike 5:00

4 sets

10 Wb hamstring curls

10 glute bridge

Weightlifting

Paused Front Squat (7,7,7,3,3,3)

Metcon

Metcon (Calories)

8:00 Bike or rower

On the top of each minute

Rx = 3 ctb pull ups

Rx+=2 bar muscle ups

Score is total calories on the bike

11/09/2017

By: 0

Crossfit Ascension – CrossFit

Warm-up

Warm-up (No Measure)

Dont foget to purchase your hoodie by friday 👍🏻

3x

30 dubs

3 push up+ reverse wall climb

:20 hollow hold

Weightlifting

Bench Press (Find heavy 3, then RM-20%)

Metcon

Metcon (Time)

3sets

10 skull crushers

10 Barbell curls

3 sets

MR Tri kickdowns

MR hammer curl

11/08/2017

By: 0

Crossfit Ascension – CrossFit

Warm-up

Warm-up (No Measure)

Supplement order is in!

Dont foget to purchase your hoodie by friday 👍🏻

Coaches choice

Gymnastics

Metcon (Time)

In teams of three, complete 5 sets each of:

500 Meter Row

15 Burpee Box Jump-Overs

10 Overhead Squats 115/75 or 95/65

Each person starts on a different station, and teammates may only rotate to the next station after everyone has completed their assigned task.

11/07/2017

By: 0

Crossfit Ascension – CrossFit

Warm-up

Warm-up (No Measure)

announcements

Hoodies are going $50 orders are going in friday bring your checks in

Placing a small 2nd order on for suplement if you didnt get in you can get me what you need by the end of the day. Order should be in today or tomorrow so lets settle up

2 sets

Scap depressions

Landmine Pushpress

3 sets

5 strict pull ups

10 dips

:20 goblet squat hold

5 ghr

:30 quick feet low box

Weightlifting

Deadlift (Heavy 5; then max reps -20%)

Build to a heavy 5 with good form; then take approximately 20% off and do a set of max reps with perfect form no egos/ no touch and go

Metcon

Metcon (Time)

7 rounds

50y sled push +135/80

15 med ball to toes