12.08.23

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: Pulling Spectrum V2
Advanced (Can do consistent CTB):
Every 4 min x 3 sets:
2 Strict Weighted Pull-Ups, choose loading to allow for 1 reps in reserve
8-10 CTB Pull-Ups (butterfly)
12 dual DB Hang Power Cleans @ 50/35lb per hand
AMRAP Row Calories until 2:30 mark @ 6/10 Effort, recovery focus

Intermediate (Consistent pull-up, want better CTB):
Every 4 min x 3 sets:
2 Strict Weighted Pull-Ups, choose loading to allow for 1 reps in reserve
4-7 CTB Pull-Ups (Kipping)
8 dual DB Hang Power Cleans @ 50/35lb per hand
AMRAP Row Calories until 2:30 mark @ 6/10 Effort, recovery focus

Beginners (with less than 3 pull-ups):
Every 4 min x 3 sets:
3 Max Effort Strict Pull-Up Eccentrics - Jump to Chin Over Bar if needed, then controlled eccentric for 3-5 seconds to full hang
8-10 Ring Rows
20 sec Ring Row to Chest Hold - adjust body angle to keep close to unbroken
AMRAP Bike Calories until 2:30 mark @ 6/10 Effort, recovery focus

“Karen”
For Time:
150 Wall Ball Shots 10/9 feet @ 20/14 lbs
Time Cap: 10 minutes

Intermediate:
150 wall balls for time - 14/10lb (6/4kg) to 10/9ft

Beginner:
100 wall balls for time - 14/10lb (6/4kg) to 9/8ft