Level Two A. Clean x1x20 @65% Rest :30
B. Front Squat x4 every 2:00 @80% for 8:00 then…. 3 Rounds for Quality 10 Ring High Fly’s (T’s)
10 Partner Leg Toss
45-sec Finger tip Hangs
Level One(TEST DAY) Skill
Hang Clean (Squat or Power Variant)
Deadlifts
Workout
A1. Deadlifts x2x10 (Build weight up each round as needed)
A2. DB Weighted Step-up x8/hand x3 *Step-ups after every 3rd round of Deadlifts *Record 2 RM DL, 3 RM weighted step
CrossFit Austin is excited to announce the most recent addition to our program. On Saturday, December 8th at 11:00am, we will be hosting the first seminar of our new “Healthy Living Series.”
In the “Healthy Living Series,” we delve into the 23 hours a day you spend outside of the gym. Each session will address a different way to live a happier, healthier life and maximize the hard work you put in at the gym. The Healthy Living Series is a free session open to all CFA clients and their friends and/or family.
First Healthy Living Series Seminar When: Saturday, 12/8 at 11:00am Where: CrossFit Austin
Who: YOU! + friends/family
Price: FREE!
For the first session, CrossFit Austin has partnered with Airrosti Rehab Centers to address a common ailment: Back Pain. Airrosti Certified Provider, Dr. Dustin Jones, and Certified Recovery Specialist, Leigh Legare, will be coming to CFA to help educate you about:
Lifestyle choices and movement patterns (in life and in CrossFit) that can contribute to pain
Awareness strategies for creating an injury-free body
How to take a proactive approach to injury prevention
Options to help you return to activity as soon as possible
Immediately following the presentation, Dr. Jones will be meeting with clients who would like a more individualized assessment. During this 10-minute assessment, Dr. Jones will be able to advise you on whether or not your issue is something that needs treatment. The issue does not need to be related to back pain, nor does not have to be an acute injury. If you have had any kind of nagging or recurring issue, feel free to sign up for a 10-minute session with Dr. Jones.
If you are interested in a 10-minute session, sign up here. (Time slots are first-come, first served based on registration)
Strength
A. Push Jerk x2x5
B1. Strict Chin-ups x5 or COB Hold x4 Rest :30 *1st 3 sets are attempts to get :30 chin-over-bar hold
B2. Dips x5 x 4 Rest :30
B3. Low Box Front Squat x5x4 Rest 1:00
6:00 Partner Sled Drag (45lb, 25lb) *Partners switch every 1:00.
*Goal: get around the building / travel the farthest
Level Two A. In 15:00, find 1RM Power Clean
B. Max UB Pull ups
C1. Grip Plate Exchanges (35lb, 25lb) x10/Touches x3 Rest :30
C1. BB Hip Bridges x10x3 Rest :30
Level One Skill Kip Swing/Jumping Pull-up
Workout 800m
10 Step-up/Leg
5 Jumping Pull up
400m
10 Step-up/Leg
5 Jumping Pull ups
200m
10 Step-up/Leg
5 Jumping Pull up *Scale Pull ups to Ring Rows
All Levels 4 Rounds of Partner WOD “Partner A” runs 300m Run While Partner A runs, “Partner B” does AMRAP
10 Tic Tac
10 KB Russian Swings
5 Burpees
*Once Partner A finishes run, Partner B runs and Partner A does AMRAP.
*1 Round = both partners run and AMRAP
The holiday season is in full swing and we hope you’ll mark your calendars for the Annual CFA Holiday Party!
This year we will be gathering at the newly-opened South Austin bar, Moontower Saloon, for festivities and the annual CFA Awards Ceremony. Join us for the fun, starting at 6:00pm! The awards ceremony will kick off at 7:30pm. Food truck(s) will be on-site if you are hungry (it might be wise to eat before, if you are worried about selection).
“Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.” – Thomas Jefferson
The holiday season is in full swing and we hope you’ll mark your calendars for the Annual CFA Holiday Party!