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Tuesday, December 17th, 2019 WOD

Training for the Holidays


Now that the holiday season is upon us, sticking to the same training and nutrition plan we hold through most of the year becomes challenging at best. But rather than worry about it or decide to throw all health to the wayside, we can use this time to our advantage with some strategizing. Here are a few options for training, depending on where you are in your development:


Strength. Chances are you’re going to eat more calories at this time of year, so why not use them to your advantage? Take a few weeks to just lift some really heavy things when you can get in the gym. This is a great time to work on your weaker movements.


Hypertrophy. More calories also means fuel for muscle growth. Get a quick pump at the end of your strength sessions with some high-volume work on lagging areas.


Home Conditioning. Don’t neglect your met-cons (the Open is right around the corner!), but if you’re traveling and can’t get to a box regularly, save your conditioning for home. Try some of these high-intensity, bodyweight workouts:


“Bodyweight Gone Bad”

3 rounds x 1 min each of:

1) Air squats

2) Push-ups

3) Sit-ups

4) Burpees

5) Jumping Jacks

REST


"Annie"

50-40-30-20-10

Double Unders and Sit-ups


“CrossFit Baseline WOD”

400m run

40 air squats

30 sit-ups

20 push-ups

10 burpees


EMOM-20

Min 1: 15 push-ups

Min 2: 15 Jump squats

Min 3: 15 V-ups

Min 4: 20 Alt. lunges


300 Burpees For Time

‘Nuff said...



KSCF notes:

  • Review our schedule to update on the Holiday modifications

  • February, 2020: KSCFaceOff 4!!!

  • Join our KSCF FB group

  • Weightlifting class is canceled until sometime in the New Year.



Dan Kelly

Strength


Back Squat


5-3-1 rep sequence per cluster (equaling 3 sets per cluster)


Working percentages

Cluster 1: 65-68-73

Cluster 2: 68-73-78

Cluster 3: 73-78-83


WOD


“Joker”


1-2-3-4-5-6-7-8-9-10

Toes to Bar

10-9-8-7-6-5-4-3-2-1

Deadlifts (245/175)


L3: 225/155

L2: 205/135

L1: 185/115

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