HEY GANG. 12th Ave is closed for the weekend!
Madison BUS RAPID TRANSIT 12th Ave Business Briefing Notes
- This weekend (12/10-12/11) the final new water main connection will take place
- 12th Ave will be closed
Work will be at the intersection of 12th and Madison which is why closure is needed - Will also be taking place next weekend as well (12/17-12/18)
- Local access will be maintained via Pike.
- Work details
- Friday night/early Saturday morning (12/09 – 12/10) night work on the south side of Madison near Seattle Academy (midnight to 8 AM) – some noise may be noticeable to area residents
- 12AM – 8 AM shutdown on Sunday 12/11
SKILLS for Saturday 12/10/2022 is the SQUAT
WORKOUT for Sat 12/10
establish a 3RM deadlift, then
“FLIGHT SIMULATOR”
for time:
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-5 unbroken sets of double unders
Post time to whiteboard!
CompEx for Sat 12/10
front or back squat then
built to 80% of your 1RM deadlift then EMOM x3 rounds do 10 dead stop deadlifts, starting at around 50%
EMOM x12
a. 3-5 bar muscle-ups
b. 15-25′ handstand walking
every 6:00 for 36:00
a. 20/25 calorie row + 30 kettlebell swings (16/24/32kg) + 15/20 calorie row
b. 20/25 calorie row + 15 wall ball (14/20/30lbs) + 15/20 calorie row
The infamous 12 Days of CrossFit workout is coming to classes twice this month: Sat 12/17 and Wed 12/28
FCF and CFSLU athletes playing Masskrugstemmen
WORKOUT for Champagne Friday 12/9/2022
Complete both parts
a. 5k for time
b. EMOM x20 do 3-5 DB hang snatches, 2×20/35/50lbs
(in remaining time of each interval do walking lunges on the EVEN minutes, situps on the ODD)
Post 5k time to whiteboard!
*Join us at the 5:30pm and 6:30pm classes for complimentary bubbly!*
ENGINE for Fri 12/9
2-2-3 intervals of
a. 15 shuttle runs & 30 toes-to-bar
b. 30 calorie row & 45 box jump overs
BODYBUILDING for Fri 12/9
8 barbell Cali roll
10 in-and-out plyo pushups
8 BW tricep extensions
10 archer pushups
8 X-pushups
10 offset pushups (switch sides halfway)
Complete 2-3 times either in consecutive sets or in rounds.
GYMNASTICS for Fri 12/9
E2MOM x6
6 SHSPU/negative HSPU
12 alternating single leg squats
18 shoulder taps/HSW’
AMRAP in 5:00
12 bicycle crunch
6 teapots/one side, medium-heavy
12 hollow rocks
6 teapots/other side, medium-heavy
then false-grip and muscle-up work
WORKOUT for Wednesday 12/7/2022
every :90 for 10 rounds:
hang power snatch + power snatch + overhead squat
AMRAP in 20 minutes:
10 pullups
10 pogo burpee
10 PVKBS, 12/16/24kg
Post score to whiteboard.
ENGINE for Wed 12/7
Triple 3 Thirds
3 rounds for time:
1k row
100 double unders
1 mile run
BODYBUILDING for Wed 12/7
8 sets of 8 reps:
– double DB push press
– lateral delt raise
– tricep extensions
– chest fly
– chest supported row/side
– banded lat pull down
– overhand barbell bicep curl
SKILLS for Tuesday 12/6/2022 is the DEADLIFT
CompEx for Tues 12/6
mobility
every 2:00 x8 do a 3-position snatch @50-70%
5 rounds of
300′ shuttle run
2-3 rope climbs
5 rounds of 2:00 on, 1:00 off
12 toes-to-bar
12 burpee over bar
max ring dips
upper body correctives for 3 sets
:30-:45 bat wing holds
20 banded lat pulldowns
GYMNASTICS for Tues 12/6
EMOM x12
a. :30 handstand
b. 6+ strict pullups
tabata
a. alternating v-up
b. alternating superman
hanging skills and support skills
Dumbbells for December! Speaking of which, are you participating in The Character Mile?
WORKOUT for Monday 12/5/2022
front squats 50/5 (2), 65/3, 75/5, 85/3, 95/1+
every minute on the minute for 20 minutes:
3 DB power cleans + 4 DB front squats + max burpees in remaining time
Rx = 2×20/35/50lbs. Post score (total burpees) to whiteboard!
ENGINE for Mon 12/5
“GHOST”
6 rounds for total reps:
1:00 calorie row (must stay under 28 s/m)
1:00 burpee over rower (facing away from monitor)
1:00 double unders (must “single/double/single/double” the work)
1:00 rest
BODYBUILDING for Mon 12/5
6 rounds (one side per round):
12 one-arm DB RDL
9 one-arm DB hang muscle snatch
6 one-arm DB jerks
2-3 rounds/side:
10 one-arm DB bent-over row
10 one-arm DB bench press
2 rounds for time:
50 reverse crunches
50 upper-body-only supermans
WATCH:
Need some mobility to check-in with your body before the start of the new week?
MOBILITY for Sunday 12/4/2022
Now onto programming!
Monday we’ll see how much those EMOM weightlifting complexes have been paying off with a dumbbell conditioning version after our 5/3/1 week. The next two weeks we max out the front squat.
Wednesday, our weightlifting day, we’ll try some power snatches into some overhead squats. The conditioning is pullups, burpees, and perfectly-vertical kettlebell swings in a 20 minute AMRAP
Friday is another rowing time trial alongside some double dumbbell hang snatch/lunge intervals.
On Saturday you’ll deadlift a heavy triple then try the FLIGHT SIMULATOR workout so make sure you have a jump rope handy!
SKILLS for Saturday 12/3/2022 is the SNATCH
WORKOUT for Sat 12/3
3 rounds for time:
1000m row
15 KB power clean, 2×12/16/24kg
40 air squats
15 KB push press
Post time to whiteboard!
WATCH:
