Wednesday – November 30 – Rep-A-Day 17!
We’re two weeks into our Rep-A-Day Holiday Challenge now and life is still pretty easy only 15 or so Reps-a-Day. Today is day 17 so it’s starting to get a little harder. That means consistency is going to become the name of the game and that’s exactly what we’re wanting you to do with your fitness over the holidays…and for 2012.
We’ve also been blown away with how many of you have told us your family in various parts of the country have decided to take on the Rep-A-Day challenge! If you know you have some family coming to town this December it’s not too late to get them started. This way when they come to visit they’re on the same page. I can’t wait to hear the stories of Volts and Vixens getting their parents or even Grandparents involved with perhaps a squat “buy in”!
Take this opportunity to expose your friends and family to the training that is transforming your lives! What better way to to explain CrossFit and what it means to be High Voltage CrossFitter then to have them try a taste of movements support system and motivation that you get to experience on a daily basis! I know I’ve got my family going and I’m greatly looking forward to to waking them up on New Years Day for 48 Squats (I couldn’t talk them into doing burpees).”
All Levels CrossFit
A1. Hang Squat Clean: 3-3-3-3-3 (must be unbroken) – rest 20 sec:
A2. Box Jumps (20 sec amrap adap – should be close to touch & go) – Rest 60 sec.
B. 4 Rounds rest 3 minutes after each round.
5x Push Press (same weight as thruster)
7x chest slapping push ups (sub regular push ups)
9x CtB Pull Ups (sub regular pull ups then to band or rings)
-Score is total time – 9 minutes of rest. – Each round should go fairly quickly they should be more or less a sprint.
Level 1 CrossFit:
Skill: Push Press Sets of 3 reps
-box jump technique
1 min per station rest 1 min after each cycle 4x through
Score is total reps competed