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26
Dec

Thursday 122712

 

Weather Update:

We are canceling the rest of the evening's classes at both ACF and CCP. We currently plan on being open for our full schedule tomorrow.

We are sorry for any inconvenience.


Warm-Up: clifton park fitness

Gymnastics Warm-Up – Day 2

10 minute AMRAP for quality:

Level 1:

10 Kips Swings

10 Strict Pull-Ups (w/band) or Ring Rows

10 Sec Tuck Hang/ Tuck Ring Support

10 Kettlebell Swings

10 Hollow Raises

Level 2:

5 Muscle-Up Row (w/turnout)

5 Butterfly Pullups

3 Weighted Strict Pullups

2 Skin the Cat

10 sec L-sits (Hang/Ring/Paralette)

3 Reverse Grip Leg Lift Handstand w/ wall

 

Strength:

5 Rep Max Thruster

 

Conditioning:

CrossFit Games Open WOD 12.5

Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups…

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

 

This Week's Mobility

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