Monday- November 26th

Weekly Warm-Up: 10 min. AMRAP

Mobilize - Passthroughs

High knees

Floor touches

10 hollow rocks

10 supermans

10 squat jumps

10 push ups

10 burpees

+ Today's Warm-up Movements:

*Goblet Squats x 10 moderate weight

*KB Shoulder Press x 10

*KB Swings x 15

A1. Practice Bracing Your Core

-Watch this video:

1. Squeeze glutes, 2. Breathe out/bring ribs down, 3. Breathe into abs-Run through the steps with no weight:

-Perform with the barbell only, 5 squats, 5 presses, and 5 deadlifts bracing the core before EVERY rep

A2. Warm up your Back Squat, Shoulder Press, and Deadlift to about 90% if you need more than the 5 minutes described below. Suggested warm up 5-3-2-1-1 (50%-60%-70%-80%-90%).

B. Holiday Open WOD #2A- "The CrossFit Total" aka turkey gainz

The SUM of the best of each lift: (30 minute clock)

1. Back Squat (0-10:00)

2. Shoulder Press (10:00-20:00)

3. Deadlift (20:00-30:00)

Athlete gets 3 attempts at each lift. Weight must increase after each successful attempt at each movement. Weight may not be decreased after first attempt. A failed rep counts as an attempt.

This WOD will have a 30 minute time cap. 10 minutes for each lift. The first 5 minutes will be for warm-up and will not count toward your score. The second 5 minutes ( 5:00-10:00, 15:00-20:00, and 25:00-30:00) you will take your 3 attempts- and 3 attempts only (failed reps count as attempts)! If you fail all 3 attempts in those 5 minutes, your heaviest weight for that lift will be recorded as a 0. You cannot count warm-up attempts in your total.

If you are competing in the Holiday Open, you need to read the movement standards on the score cards, and you MUST have a coach watch all 3 of your attempts for each lift.

Please submit a score card to the cash box by Thursday at 7pm.

C. Buy-out

Foam Roll quads, hamstrings, upper back x1:00 each

Holiday Open WOD #2B will be performed tomorrow- 2k Row for time.

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