ANNOUNCEMENTS:
-Christmas Gift Drive Information HERE. Please have all gifts turned in by Monday PM, Thank you.
CFNH Holiday Hours Week of 12/21-12/26
Monday-Wednesday (12/21-12/23): Normal Hours
Thursday Christmas Eve (12/24): We will be running 10:00 & 11:00AM heats of our “Nightmare Before Christmas” WOD only.
Friday Christmas Day (12/25): CLOSED
Saturday (12/26): CLOSED
Warm-up Drills
I. Coach’s Choice
II. 2-3 Rounds of
10 x KB Swings
10 x Abmat Sit-ups
:10 x Handstand Hold
III. Mobility
“Donner”
5 Rounds for time of
2-4-6-8-10 x Power Snatch (135/95lbs)
10-8-6-4-2 x Handstand Push-ups
Post scores to comments.
Skill Development: Dubs & L-sits EOMOTM
Every other minute on the minute for a total of 12 minutes the athlete performs max reps of Double-unders in :30 during the odd minutes and accumulates :20 of an L-sit hold during the even minutes:
Odd Minutes: Double-unders x :30
Even Minutes: L-sit x :20
Post scores to comments.
730AM shenanigans.
P1: Donner: 75#/abmat HSPUs – mindful of form v. weight v. how my body’s feeling. This was right for today. Broke snatches into digestible sets. HSPUs were mainly unbroken.
7:02
P2: DU madness: 35/38/30/40/38/48. Tripped up on the 1st 5 sets. Last set was unbroken. Unbroken on the L-Sits.
“Donner”: 16:30 scaled (abmats for the HSPU).
Dubs & L-sits EOMOTM: 8-:18/8-:20/21-:20/8-:20/15-:20/9-:20.
“Donner”:9:35 rx’ish, 2 abmats, 135#
DU’s, up to 8, L-sit’s 20-ish on all