12.01.23

December Book Club:
You Can’t Screw This Up by Adam Bornstein
Read or Listen to the book, we’ll be making Facebook posts in the membership page to discuss healthy eating habits!

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

Skill: Rope Climb Technique
Everyone - Part 1:
Every 40-60 sec x 10 reps - Paused Single Pull Complex
1 Pull: Set heel hook from standing w/ 1 sec pause
+ Hands to bellybutton w/ 1 sec pause
+ Reach up rope w/ 1 sec pause

If proficient with Part 1, move onto Part 2:
Every 40-60 sec x 5 reps: Single Pull Complex
1 Pull: **No pause** Set heel hook from standing
+ Hands to bellybutton
+ Reach up rope

“Isolated EMOMs”
On a 19 minute clock:
3 min EMOM: 35 sec max rep Toes to Bars
1 min rest
3 min EMOM: 35 sec max rep Lunge steps holding med ball however
1 min rest
3 min EMOM: 35 sec max rep Rope Climbs
1 min rest
3 min EMOM: 35 sec max rep Wall balls @ 20/14 to 11/10 feet (9/6kg)
1 min rest
3 min EMOM: 35 sec max rep Box jump overs @ 24/20in

Scaled:
3 min EMOM: 35 sec max rep Kipping knees to chest
1 min rest
3 min EMOM: 35 sec max rep Lunge steps holding med ball however
1 min rest
3 min EMOM: 35 sec max rep Hand over hand rope climbs from seated
1 min rest
3 min EMOM: 35 sec max rep Wall balls to - 14/10 to 11/10 feet
1 min rest
3 min EMOM: 35 sec max rep Box Step overs - 24/20in

Beginner:
3 min EMOM: 35 sec max rep Abmat sit ups
1 min rest
3 min EMOM: 35 sec max rep Lunge steps - Bodyweight
1 min rest
3 min EMOM: 35 sec max rep Ring Rows
1 min rest
3 min EMOM: 35 sec max rep Wall balls to - 14/10 to 10/9 feet
1 min rest
3 min EMOM: 35 sec max rep Box Step overs - 20/16in