11.28.23

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!

Skill: Ring Muscle Up
Advanced - EMOM x 6 : 1 Complex
1 "max-effort" ring swing
1 open hip front swing WITH aggressive pull to shoulders:
+
EMOM x 5: 1-4 Ring Muscle Up

Intermediate - EMOM x 6 : 1 Complex
5-10 sec Ring Support Hold
5-10 sec Bottom of Ring Dip Hold:
+
EMOM x 5: 1 Strict Negative Ring Muscle Up

Beginner - EMOM x 6 : 1 -2 Reps
Feet Supported Ring Muscle Ups
+
EMOM x 5: 6-8 Barbell Bent Over Rows or Inverted Ring Rows

“Run It Back”
4 Rounds for Time:
Run 400 meters
15 Chest-to-Bar Pull-Ups
Rest 1 minute between each round
Time Cap: 14 minutes

Scaled:
4 sets for best cumulative time
400m run
15 Pull ups
-rest 1:00 between sets-
*14 min cap

Beginner:
4 sets for best cumulative time
300m run
15 Ring Rows
-rest 1:00 between sets-
*14 min cap

Scaling:
- Alternatives to running:
- 15 Shuttle runs
- 800m Bike (echo or bike erg)
- 500m Row or Ski"