Throwback Thursday

Thursday, December 14, 2017
Core Strength
RUSSIAN TWISTS & MEDBALL SLAMS
50 Russian Twists
50 med ball slams
 
Skill
MUSCLE UP SKILL WORK
Practice muscle up skill work 

If you have muscle ups 
Max reps in 2 minutes.

 
Strength
CLEAN LIFT OFF + CLEAN PULL
Clean lift off + clean pulls 
2-2-2-2-2
 
wod
5-4-3-2-1
Ring Muscle Ups (scaled jump mups or 3 pull ups + 3 ring dips =1)
Box Jumps 24/20
DB Squat Cleans 35/20
 
Madmobi
 Shoulder Bully
Lat Stretch
Pigeon
Knee on the wall
Press ups

 

 

 

 

Christmas Family Adoptions

REMINDERS

Please remember to sign into class on the ipad kiosk.

If you have any issues, please let your coach know ASAP.

 

HILL COUNTRY  CHRISTMAS ADOPTIONS

2 Families in need this Christmas season.

Please help us fulfill the kid’s wishes!

SIGN UP

 

CHRISTMAS SCHEDULE

Monday, December 25th – Christmas Day –  Closed

Tuesday, Dec 26th – 9:30am & 4:30pm only

Monday, New Year’s Day – 10:30am – Resolution Wod

Tuesday Workout

Skill

Handstand Hold
 
 

accumulate 3 minutes

Advanced – try free standing with a spotter


Deadlift Protocol

Warm up deadlifts to 80-85% (this means multiple sets of increasing weight)


Deadlifts

Deadlift Protocol – Week 2
Warm up deadlifts to 80-85%

Then
3 sets – resting 3-4 minutes between sets

3 half range deadlifts (floor to top of the knee)
Immediately followed by 
6 box jumps 24/20

 

Deadlift 4×2
2-2-2-2
 

Wod

AMRAP – 8 Minutes
8 pull ups
8 toe to bar
10 wall ball 20/14
 

Madmobi

Pigeon
Lat Stretch
Press ups
Hamstring up and ove

Congratulations Tami & Alice

Big Congratulations to Tami & Alice!

Tami – PR’d and made 4 State Records!

Alice – (new weight class) set a State Record and Qualified for International Power Lifting Competition in Vegas!

 

DON’T FORGET!

Christmas Adopt-A-Family

Please help us help two in-need families

SIGN UP

Monday Workout

Skill

Pistols & Progressions
 
 

Strength

Snatch – Max
7 Minutes to build to a 1 Rep Max Snatch
 

Wod

4 Rounds For Time – Run/Snatch
Run 400 meters
3 Snatches (power or squat)
4 rounds

Score weight and time

 

Madmobi

Keg Stretch
Lat Stretch
Knee on the wall
Press ups
Pigeon

Strength Work

THINGS TO KNOW

Hill Country Christmas Bureau

ADOPT-A-FAMILY

Each year our community wants to reach out to a couple of families who are in need to help make a great Christmas for their children.

This LINK includes a list for two families.

Please drop off any gift card donations and wrapped presents at the gym by Thursday, December 21st.

Please email Robin@crossfitcp.com if you have any questions.

 

SATURDAY

9:30am –  Community Workout at CrossFit Cedar Park 

Barbell Friday

Strength

Deadlift Protocol
3 Rounds for quality3 reps of half range deadlifts (floor to top of knee)
immediately follow each set with 5 box jumps

ideal weight is 85-95% of max
warm up to that weight

rest 4-5 minutes between sets

 

Wod

Barbell Cycling
Unbroken Sets – work on touch and go technique
10-7-5-3
Score weight for each setPower Snatch
Push Jerk
Power Clean
Power Clean + Push Jerk

 

Madmobi

Hamstring up and over
Press up
Pigeon
Keg Stretch
Lat Stretch

 

Adopt A Family

Throwback Thursday with Alice’s first competition!

This weekend

Competing in San Antonio at a Power Lifting Competition

Tami Stromberg

Alice Hulsey

Competing in Lake Charles

Meg Adams

Justin Adams

GOOD LUCK EVERYONE!!

 

THINGS TO KNOW

Hill Country Adopt-A-Family

Each year we take the opportunity to give back to a in need family in our community. We have two families this year that need our help.

Please visit this link and sign up.

All presents should be wrapped and tagged with the family/child’s name. They are due to the gym by December 21st for delivery.

Please let robin@crossfitcp.com if you have any questions.

SIGN UP

Thursday Workout

Strength

Barbell Row 5×10
10-10-10-10-10
 

Wod

AMRAP – 10 Min Run/Kb/Lunge
200m run
30 KB Swings 1.50/1.0
20 Steps Overhead Lunges with Plate 45/25
 

Madmobi

Shoulder Bully
Lat Stretch
Pigeon
Knee on the wall