11.25.23

Nutrition Focus for November: Portion Control
How to build your plate!
Protein = 1/4
Veggies = 1/3
Starchy Carbs = 1/4
Fat makes up the rest - and make sure there is some color!

December 4th - 9th // Bring A Friend Week!
Anyone can try CrossFit Sage for the entire week, stop on by and try CrossFit!

Strength: Handstand Push Up Development
Advanced (Can do 10+ Strict HSPU's) - EMOM x 10:
30 sec AMRAP Strict HSPU's
*Min 1-5: 2-3" Deficit, or Wall Facing
*Min 6-10: No Deficit
+ Tall Kneeling Overhead Crush Grip DB Press: 15-20 reps; rest 60 sec x 4 sets

Intermediate (Can do 1-9 Strict HSPU's) - EMOM x 10:
30 sec AMRAP Strict HSPU's
*Min 1-6: No Deficit
*Min 7-10: Kipping HSPU's
*AMRAP(-2)
+ Tall Kneeling Overhead Crush Grip DB Press: 15-20 reps; rest 60 sec x 4 sets

Beginner (Trying to get first Strict HSPU) - EMOM x 5:
2-3 Slow Controlled Eccentric HSPU's to Floor
+ EMOM x 5:
5-7 dual DB Tall Kneeling Press
*Heavy as possible to complete 5-7 reps unbroken each set, if limited on DB weight selection, add tempo to increase difficulty
+ Tall Kneeling Overhead Crush Grip DB Press: 12-15 reps; rest 60 sec x 4 sets

“Partner Rackie” In Teams of 2:
For time:
1,000m row
50 thrusters @ 75/55lb (35/25)
25 rope climbs to 15 feet
50 thrusters
1,000m row
- split work as desired
Time Cap: 18 minutes

Scaled - In Teams of 2:
1,000m row
50 Thrusters (45/35) (20/15)
15 rope climbs to 12 feet
50 Thrusters
1,000m row
- split work as desired

Beginner - In Teams of 2:
800m row
40 thrusters (45/35) (20/15)
50 ring rows
40 thrusters
800m row
- split work as desired

Scaling:
- For alternatives to Rowing:
- 1000m Ski
- 2000m Bike