12.09.23

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: HSPU Strength
Advanced (Can do 10+ Strict HSPU's):
For total reps:
2 min AMRAP: Unbroken Sets of 3 Wall Facing HSPU's - Must Wall Walk up & down between each unbroken set.
-Rest 1 min-
2 min AMRAP: Strict HSPU's
-Rest 1 min-
2 min AMRAP: UB sets of 5 Kipping HSPU's

Intermediate (Can do 1-9 Strict HSPU's):
For Total Reps:
2 min AMRAP: Unbroken Sets of 2 Strict HSPU's
-Rest 1 min-
2 min AMRAP: Wall Walks
-Rest 1 min-
2 min AMRAP: Kipping HSPU's

Beginner (Trying to get first Strict HSPU):
For Total Reps:
2 min AMRAP: Box HSPU with feet elevated
-Rest 1 min-
2 min AMRAP: Scaled Wall Walks
Rest 1 min
2 min AMRAP: DB Strict Press @ 35/20lb per hand

“Come Together”
3 rounds for time with Partner:
P1: 25/20 cal Echo Bike + P2: 25/20 cal row
20 synchro toes to bar
P1: 25/20 cal row + P2: 25/20 cal Echo Bike
20 synchro DB Power Snatches @ 50/35 (22.5/15kg)

*Both machines at same time then TTB, then both machines at same time, then DB Snatch = 1 round

Scaling:
- Alternatives for either machine:
- 25/20 Cal Ski or Bike erg.
- 12 Shuttle runs
- 300m Run

Intermediate:
3 rounds for time w/ partner
P1: 25/20 cal Echo Bike + P2: 25/20 cal row
20 synchro Kipping Knee to chest
P2: 25/20 cal row + P1: 25/20 cal Echo Bike
20 Synchro DB Power Snatch - 35/25lb (15/10kg)


Beginner:
3 rounds for time w/ partner
P1: 20/16 cal Echo Bike + P2: 20/16 cal row
20 synchro Abmat Sit ups
P2: 20/16 cal row + P1: 20/16 cal Echo Bike
20 synchro DB Power Snatch - 25/15lbs (10/7kg)