12.02.23

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!

Strength: Mixed DB & Gymnastics
EMOM x 10 minutes
Min 1: 30 sec AMRAP DB Box Step Ups, Alternating @ 24/20" - DB's held at sides, target is 50/35lb per hand, but can go heavier if needed
Min 2: 30 sec AMRAP Strict or Banded Ring/P-Bar Dips
Min 3: 30 sec AMRAP DB Front Rack Reverse Lunges - Alternating, same load
Min 4: 30 sec AMRAP Wall Walks
Min 5: Rest

Scaled:
EMOM x 10:
Min 1: 30 sec AMRAP DB Box Step Ups, Alternating @ 24/20" - DB's held at sides, target is 35/25# per hand
Min 2: 30 sec AMRAP Banded Ring/P-Bar Dips OR Bench Dips
Min 3: 30 sec AMRAP DB Front Rack Reverse Lunges - Alternating, same load
Min 4: 30 sec AMRAP Scaled distance Wall Walks
Min 5: Rest

“Three Course Meal”
Every 5:00 x 4 sets with a Partner:
P1 - 15 DB Bench Presses @ 50/35lb per hand
P2 - 15 Lateral Burpees Over Bar
*Then Switch.
...into AMRAP Synchro Ground to Overhead with Barbell & DB's until 4 min mark - 135/95lb & 50/35lb

*Final round work to the 5 minute mark.
*Both partners must complete each movement entirely before switching.
*While one partner is performing ground to overhead with Barbell, the other is performing G2O with DB's.
*Synchro is at the top of each rep

Limited Equipment Option:
Every 5 min x 4 sets:
P1 - 15 Hand release Push ups
P2 - 15 Lateral Burpees Over Bar
*Then Switch.
...into AMRAP Synchro Single DB Ground to Overhead until 4 min mark - 50/35lb

**Each Partner uses 1 DB. Synchro is at the top of each rep

Scaled:
Every 5 min x 4 sets:
P1 - 15 DB Bench Presses @ 35/25lb per hand
P2 - 15 Lateral Burpees Over Bar (step over allowed)
*Then Switch.
...into AMRAP Synchro Ground to Overhead w/ Barbell & DB's until 4 min mark - 95/65lb & 35/25lb

Beginner:
Every 5 min x 4 sets:
P1 - 15 DB Bench Press - 25/15lb (10/7.5kg) per hand
P2 - 15 Lateral Burpees Over Line (step over allowed)
*Then Switch.
...into AMRAP Synchro Alt. Single arm DB Ground to Overhead until 4 min mark - 25/15lb (10/7.5kg)