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The Weekly Preview: 11-05-18 Through 11-11-18

The Weekly Outlook!!

Monday:

Strength:
3 Sets
10 BB Single Leg RDLs *at 3111 Tempo (each leg)
20-30sec sec Nose To Wall Handstand Holds
20-30sec Supine Grip Chin Over Bar Hold

Conditioning:

21-15-9
Push Press at 95/65
KBS at 53/35
Box Jumps at 24/20

Tuesday:

15min AMRAP
20/16 Cal Row
20 “no jump burpees”
20 Wall Balls at 20/14

R: 5min and Repeat

*goal is to hit the exact same number or a little faster on the second AMRAP

Wednesday:

Weightlifting
Every 90sec for 12min (8 Sets)
Pause Power Clean *pause at knee cap + pause at catch
Pause Split Jerk *pause in dip + pause in receiving position

Weightlifting Conditioning
6 Sets of 1min on/1min off as
6 Clean and Jerks at 135/95
Max Pull-Ups

Thursday:

10 Rounds for Time
10 Toes to Bar
10 SA KB Overhead Squats at 53#/35# (5 each arm)

Friday: 

For Time
1 Mile Run
3 Rounds of
20 Handstand Push-Ups
20 DB Weighted Box Step-Overs at 50#/35#
1 Mile Run

Saturday:

w/ Partner *you go I go

For Time:
10-9-8-7-6-5-4-3-2-1
Power Snatch at 95#/65#

Directly Into…
10-9-8-7-6-5-4-3-2-1
Front Squats at 95#/65#

Sunday:

Strength
EOMOM x 10min
Even: Max Bench Press at 135/95
Odd: Max Rep Bent Rows at 95/65

Conditioning
9min AMRAP
3 Strict Pull-Ups
6 Deficit Push-Ups
9 Box Jumps to 30”/24”

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The Weekly Preview 10-29-18

The Weekly Outlook!!

Monday:

This week we will be starting it off with a challenging EMOM style workout. The goal today is about staying on pace and maintaining 45sec on/15sec off throughout each minute.

EOMOM x 10min
Even: 6 Thrusters at 95/65 + 6 Bar Facing Burpees
Odd: 10 Power Cleans at 95#/65# + 10 Air Squats

R: 5min

EOMOM x 10min
Even: 6 Thrusters at 95#/65# + 6 Bar Facing Burpees
Odd: 10 Power Cleans at 95#/65# + 10 Air Squats

Rx+: 115#/75#, Pistols

Tuesday:

Today is about stamina and building that aerobic engine!

Conditioning 
40min AMRAP
Row 1000m
200m Dumbell Farmers Carry at 50/35
20 Push-Ups
20 Ring Rows

Wednesday:

Strength
Every 2min for 12min
8 KB Front Rack Bulgarian Split Squats (each leg)
5 Dynamic Seated Box Jumps

“Fright Night” 
4 Rounds for Time
12 Deadlifts at 225/155
24 Wall Balls at 20/14
36 Double Unders

Thursday:

Weightlifting
EMOM x 10min
Push Jerk + Split Jerk *increasing weight as you go

Gymnastics Conditioning
8min AMRAP
2-4-6-8-10….
Strict Handstand Push-Ups
Strict Toes to Bar

Friday: 

For Time:
10-8-6-4-2
Squat Snatch at 135/95
20-16-12-8-4
C2B Pull-Ups

Saturday:

3 Person Team Workout
30min AMRAP
60 Cal Row
30 Power Cleans at 135/95
30 Bar Facing Burpees

Sunday:

Strength
Bench Press
10-3-10-3-10-3
*increasing weight on each wave of 10 and 3

Strength Conditioning
12min AMRAP
50ft Front Rack + Overhead Carry at 53#/35# (each hand) *switch at 25ft
15 Weighted Crunches Holding 35#/25# DB
3 Wall Walks

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Understanding the Spiderweb within Us, aka The Fascia

“Fascia is your soft tissue skeleton” — Andry Vleeming The fascia, most often overly simplified to be described as our connective tissue, is a continuous structure throughout our body. Think of a spiderweb. The structure of a spiderweb is 3-dimensional. The web matrix is both around the outside, as well as weaving through the inside. If […]

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Monster Mash 2018 Photos & Results

What a fun day! Thanks to everyone who came out to have fun with us for our 4th annual comp: the athletes, the crowd, and especially the volunteers. Thanks for making it another great year! Congratulations to all the athletes that competed, and a big congrats to the winners of each division: Men’s RX Mitchel […]

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2018 CrossFit Sanitas Fall Clean Challenge Results

berries after workout

Thank you to everyone that made it out to our Clean Challenge Wrap-Up celebration at Rayback! In case you missed the action, here’s the recap of the 2018 CrossFit Sanitas Fall Clean Challenge, the first of its kind in the new format focused on consistency and timing, rather than unsustainable restrictions. Over 50 CrossFit Sanitas […]

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The Weekly Preview Oct 22-Oct 28

The Weekly Outlook This week we will be rolling into the week with some focus on Oly lifts and finishing off the weeks with another fun technically challenging metcon on Friday. Saturday will be a fun Partner workout with a 1:1 style work:rest ratio and finishing off Sunday with a good arm pump!! Monday: Focus […]

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Strength Class Weekly Preview Oct 22-Oct 26

Monday: Barbell Strength Work Z-Press Every 90sec for 12min (8 sets) 8 Reps at 55+% of 1RM Strict Press *increase weight from last week Gymnastics Strength Work EOMOM x 10min Even: 2-3 Perfect Toenail Spot Strict Muscle-Ups Odd: 20-30sec Nose to Wall Handstand Hold Shoulder Taps Strength Metcon: Every 5min for 20min *All Out Sprints […]

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A Note to Yourself…

Be gentle on yourself. Not every day is your best day. Not every workout is your best workout. This day, when you are exhausted and beaten down from work, kids, and life, this workout is not a myopic reflection of who you are. You walked in the door and that is enough. You warmed up. […]

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Weekly Preview October 15th-Oct 21st

The Weekly Outlook and Special Announcements Hope you all had fun at Hip Hop and Saturday Night!! This week be sure to remember that we have the Monster Mash Competition being held here at Sanitas from 8am until 5pm so there will be no classes held. However you should definitely come in and cheer on […]

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Strength Class Weekly Preview 10-15-18

Monday: Z-Press Every 90sec for 12min (8 sets) 8 Reps at 50-55% of 1RM Strict Press *increase weight from last week Gymnastics Strength Work EOMOM x 10min Even: 4-6 False Grip Seated Ring Pull-Up at 40X2 Tempo (*4 Count down, 0 at bottom, explode to top, 2 count pause at chest) Odd: 40sec Nose to […]

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