Hill Country Christmas Family Adoption!

Don’t forget to sign up to help our two adopted families from the

HILL COUNTRY CHRISTMAS BUREAU

 

Christmas Schedule

Monday, December 25th – Closed

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

 

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

 

Barbell Cycling

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 quality

3 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 set

Power Snatch
Push Jerk
Power Clean
Power Clean + Push Jerk


Madmobi

Hamstring up and over
Press up
Pigeon
Keg Stretch
Lat Stretch

 

 

 

Front Squat Fun

Tuesday Workout

Strength

Front Squat 3×5 Together With 3×3
Front squats
5-5-5 – 70%
3-3-3

1 set to failure
40×0 tempo 8-12 reps


Wod

“Nikki”
20 minute AMRAP
9- Snatch 95/65
9- Thruster 95/65
9- Pull Ups

Madmobi

knee on the wall
press ups
pigeon
thoracic extenion

 

Deadlift Protocol Wednesday

Workout Wednesday

Core Strength

Jack Knife Sit-Ups
50 Jack knife Sit-Ups for Time

50 Heavy Russian Swings

Strength

Deadlift Protocol
Warm up Deadlifts to 80-85%
Then
3 Sets (resting 3-4 minutes between sets)
Keep weight between 85-95%
3- Half Range Deadlifts (floor to top of knee)
Immediately followed by
6- Box Jumps 24/20

Deadlift 4×2
2-2-2-2

Wod

AMRAP – 10 Minutes
12 Squat Snatch 75/55
15 Calorie Row

Madmobi

Keg Stretch
Roll/Stretch Calves
Knee on the wall
Lat stretch
Hamstring up and over

3 position Cleans

CrossFit Tuesday

Skill

Handstand Hold

Handstand Push Up Techinque, Skill And Strength
5-10 minutes working skill or strength

Strength

Clean Lift Off + Clean Pull + Clean
3-3-3 at 70%
3-3-3 at 75%

Wod

21 Min EMOM
Minute 1: 7 reps Renegade Row (push up, row, row)
Minute 2: 7-10 Hang Power Clean and Jerks 95/65
Minute 3: 10-12 Lunge steps

Madmobi

Pigeon Stretch
scorpion
couch/knee on the wall
lat stretch

Deadlift Protocol – Week 2

 

THANKSGIVING WEEK

Mon – Wed – Regular Schedule

Thanksgiving – Closed

Friday – 10am – Free  Community Workout at Cedar Park

Saturday – 9:30am – Free Community  Workout at Cedar Park

Tuesday Workout

Skill

Handstand Walk Practice
5 minutes practice

Deadlift Protocol

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


Wod

AMRAP – 11 Minutes
20 double unders
10 burpees

Madmobi

Trigger point pecs
roll calves
roll IT band
Hamstring up n over
lat stretch

 

Thanksgiving Week

THANKSGIVING WEEK

Mon – Wed – Regular Schedule

Thanksgiving – Closed

Friday – 10am – Free  Community Workout at Cedar Park

Monday, November 20, 2017
Skill
HANDSTAND HOLD
Warm up
3 ROUNDS FOR WARM UP
5 Kip Swings
5 Snatch grip behind the neck push press (hook group when weight is on the shoulders releasing overhead)
Strength
HANG SQUAT SNATCH

2-2-2-2-2

By Feel

 2 second pause at the bottom of the snatch
wod
AMRAP 15 (PU/PP/WB)
10 pullups
10 push press 95/65
10 wallball 20/14
Madmobi
Lat Stretch Band
Hamstring up and over
Bully
Thoracic extension
press ups

Holly Jolly Team Challenge!

COMING SOON

HOLLY JOLLY IX Challenge

What is Holly Jolly?

* Team Challenge involving CrossFit workouts and points for good nutrition

* You will get great results, lose inches and gain muscle DURING the Holidays!

* Set GOALS for 2018 that you never thought possible

* Commitment to eating PALEO or Following a MACRO plan

* Commitment to LOGGING Food and Workouts

* Commitment to AT HOME workouts

* Commitment to your TEAMMATES

*Commitment to FINALE on December 3oth

*Commitment to having FUN

This is our 9th year hosting this AMAZING and FUN Team challenge to help keep you on track with your diet and fitness during the Holiday Season!

* Teams of 4

* Kick-off Paleo/Macro Seminar

* Rule Book

* Online Food Logging

* Personal Coach

* At Home Workouts

*Extra Challenges for points

* Get Lean while others are packing on the pounds

IMPORTANT DATES

November 18th

10:30am – Nutrition Seminar & Packet Pickup

November 20th

1st Day of HJ9

December 30th

9:30am – Holly Jolly IX Finale

REGISTER

Monday, November 13, 2017
Core Strength
5 MINUTE PLANK
Plank pose. 5 minutes
wod
3 MINUTES TO COMPLETE
400m Run
Max Rep Deadlift 135/95
score is deadlifts
Rest 2 minutes
3 MINUTES TO COMPLETE – C&J
400m run
Max Rep Clean & Jerk 135/95
Score is Clean & jerk
Rest 2 minutes
3 MINUTES TO COMPLETE – FRONT SQUAT
400m Run
Max Reps Front Squat 135/95
Score is squats
Add all reps
Madmobi
Hamstring up and over
Lat Stretch Band
Knee on the Wall
Thoracic Extension on wall