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!

January 8th - February 3rd, 2024 // Fuel Your Potential - Nutrition Challenge!
Reserve your spot in our January Nutrition Challenge by following the link below.
https://sagecf.com/fyp-challenge

Strength Prep:
Every 2:00 x 6 sets:
Sets 1+2: 3 Snatch + 1 Squat Clean
Sets 3+4: 2 Snatch + 1 Squat Clean
Sets 5+6: 1 Snatch + 1 Squat Clean

*First set begins @ 95/65 or, if scaling, start at the first weight that you will use for the ladder in the metcon.
Build slightly never exceeding 80% of 1RM Snatch or 185/125 (whichever is lighter).

“WICC 1”
As Many Rounds and Reps as possible in 4 minutes, with Buy In:
Buy In:
10 Snatches @ 95/65 lbs
8 Snatches @ 135/95 lbs
6 Snatches @ 165/115 lbs
Then AMRAP:
Snatches @ 185/125 lbs
--rest 1 minute before Event #2--

“WICC 2”
Within 6 minutes:
1 Squat Clean @ Max Load

Intermediate:
4 min Clock:
10 Snatches - 75/55 (35/25kg)
8 Snatches - 95/65 (43/30kg)
6 Snatches - 135/95 (61/43kg)
AMRAP Snatch @ 155/105lbs (70/48kg) in remaining time until 4 min mark
Rest 1 min/Transition
6 min Clock:
Find a 1RM Max Squat Clean

Beginner:
4 min Clock:
10 Ground to OH - 55/45# (25/20kg)
8 Ground to OH - 75/55 (35/25kg)
6 Ground to OH - 95/65 (43/30kg)
AMRAP Ground to OH - 105/75lbs (48/34kg) in remaining time until 4 min mark
Rest 1 min/Transition
6 min Clock:
Find a Heavy Clean any style

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!

January 8th - February 3rd, 2024 // Fuel Your Potential - Nutrition Challenge!
Reserve your spot in our January Nutrition Challenge by following the link below.
https://sagecf.com/fyp-challenge

“WICC Event 5”
Partner Workout:
In Teams of 2:
15 Rounds for Time:
10/8 Cal Row
5 Shuttle Runs

*Partner 1 rows, while Partner 2 shuttle runs, then switch. Once both have rowed and run, that is 1 round.
*25 min cap


Intermediate/Beginner:
In Teams of 2:
15 Rounds for Time:
10/8 Cal Row
4 Shuttle Runs

*Partner 1 rows, while Partner 2 shuttle runs, then switch. Once both have rowed and run, that is 1 round.
*25 min cap

Scaling:
- Alternatives for either row or run:
- 10/8 Cal Ski or C2 Bike
- 8/6 Cal Echo Bike
- 200m Run
OR
In Teams of 2:
15 Rounds for Time:
10/8 Cal Row or equivalent machine
12 Burpees

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!

January 8th - February 3rd, 2024 // Fuel Your Potential - Nutrition Challenge!
Reserve your spot in our January Nutrition Challenge by following the link below.
https://sagecf.com/fyp-challenge

Strength:
Every 2 minutes for 10 minutes (5 rounds):
3 Seated Vertical Jumps
3 Hang Power Cleans

*Focus on powerful leg drive into floor, upward arm action and moving body vertically as high as possible
*Start around 60% 1RM PC. Small jumps in weight each set working to a challenging 3 reps for the day. Nothing above a 9/10 RPE. Keep it powerful and fast.

“WICC Event 3”
4 Rounds for Time:
15 Chest-to-Bar Pull-Ups
12 Deadlifts @ 225/155 lbs
9 Burpee Box Jump-Overs 24/20 inches
Time Cap: 15 minutes
*Masters RX: 205/135lb (93/61kg)

*Advanced Members perform 5 rounds for time.

Intermediate:
4 Rounds for Time:
15 Pull-ups
12 Deadlifts @ 185/125lbs (83/56kg)
9 Burpee Box Jump or Step Overs @ 24/20""
*15 min Cap

Beginner:
4 Rounds for Time:
15 Ring Rows
12 Deadlifts @ 135/95lbs (61/43kg)
9 Burpee Box Step Overs @ 24/20""
*15 min Cap

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!

January 8th - February 3rd, 2024 // Fuel Your Potential - Nutrition Challenge!
Reserve your spot in our January Nutrition Challenge by following the link below.
https://sagecf.com/fyp-challenge

Skill:
Every minute for 12 minutes (4 rounds):
Minute 1 - 1-3 Rope Climbs 15 feet
Minute 2 - 2-4 Wall Walks
Minute 3 - Echo Bike for 30 seconds for calories
*echo bike or machine of choice at smooth effort (7/10 RP)

Scaled Version:
EMOMx 12
Min 1 - 1-2 Hand over hand rope climbs from seated
Min 2 - 2-4 Scaled distance wall walks
Min 3 - 30 sec Echo Bike @ smooth effort (7/10 RPE)

“MWG”
3 Rounds for Time:
Run 400 meters
10 Shoulder to Overheads @ 115/80 lbs
15 V-Ups
Rest 1 minute between each round
Time Cap: 12 minutes

*run at a pace you can hold for 20-25 minutes, aim to finish the run in under 2:30 for scaling purposes
*Masters RX: 105/75lb (48/34kg)

Intermediate:
3 sets:
400m run
10 Shoulder to OH - 95/65lb (43/30kg)
15 Tuck-ups
rest 60 sec between sets
*12 min cap
*run at 5k effort (a pace you can hold for 20-25 minutes, aim to finish the run in under 2:30 for scaling purposes)

Beginner:
3 sets:
300m run
10 DB Shoulder to OH - 25/15lbs (10/7.5kg)
15 Tuck-ups
rest 60 sec between sets
*12 min cap
*run at 5k effort (a pace you can hold for 20-25 minutes, aim to finish the run in under 2:30 for scaling purposes)

Scaling:
- Alternatives for running:
- 500m Row or Ski
- 1000m Bike

Photos by: Bre Green

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!

Strength: Back Squats
Within 8 minutes:
1 Back Squat @ 85%
*Build to 85% in 8 minutes
then…
Every 2 minutes, for 6 minutes (3 sets):
1 Back Squat @ 85+%
*1 rep on the 2 minutes x 3 reps above 85% working to a max for the day.

“Strictly Half”
As Many Rounds and Reps as possible in 10 minutes:
5 Strict Pull-Ups
10 Hand Release Push-Ups
15 Air Squats

Intermediate:
10 min amrap:
5 Banded Strict pull ups
10 On-Knee push ups
15 Air squats

Beginner:
10 min amrap:
3 Banded Strict pull ups
6 On-knee push ups
9 Air Squats

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)

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

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: For Quality
Every 90 seconds for 9 minutes (3 rounds):
Minutes 0:00 – 1:30 - 6-8 Kettlebell Goblet Lateral Lunges
Minutes 1:30 – 3:00 - Pinch-Grip Plate Carry 100 feet @ 25-35 lbs

*6-8 reps/side, Not alternating - light load, focus on positions/control/adductor strength
*around 35/25lb for starting load, add each set if needed

“Thrice”
For time:
3000/2400m Row
- every 3 minutes starting at min 0, get off and perform:
*10 American KB swings 24/16kg
*10 KB Plank Pull Throughs (5 reps/side)

*Advanced athletes: 32/24kg
*20 min cap

Intermediate:
For time:
3000/2400m Row
- every 3 minutes starting at min 0, get off and perform:
*10 American KB swings 16/12kg
*10 KB Plank Pull Throughs (5 reps/side)

Beginner:
For time:
2500/2000m Row
- every 3 minutes starting at min 0, get off and perform:
*10 American KB swings 12/8kg
*10 KB Plank Pull Throughs (5 reps/side)

Scaling:
- Alternatives for rowing:
- 3000/2400m Ski.
- 6000/4800m Bike
- Alternatives for KB:
- 10 Alt. Single arm DB Snatch (50/35)
- 10 DB Plank Pull throughs (5/side)

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: Strict Press
Every 2:30, for 10 minutes (4 sets):
Set 1 – 4 reps @ 80%
Set 2 – 4 reps @ 85%
Set 3 – 2-4 reps @ 90%
Set 4 – 2-4 reps @ 95%

*% based off 5 RM
*Finish any remaining reps in the set as TnG split jerks.

"Wrath" *CYCLE RETEST!*
As Many Rounds and Reps as possible in 12 minutes:
12 Lateral Burpees over the Barbell
12 Barbell thruster 95/65lb
12 Chest-to-bar Pull-Up
*Masters RX: 75/55lb (34/25kg)
**Compare to 10/27/23

Intermediate:
12 min amrap:
12 Lateral burpees over bar (step allowed)
12 thruster 75/55lb (35/25kg)
12 Pull ups

Beginner:
12 min amrap:
12 Burpees
12 DB thruster 35/25lb (15/10kg)
12 Ring Rows

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!

“Ante Up”
Every 7:00 x 4 sets:
On a 5 minute clock:
--600m run buy in--
AMRAP with remaining time:
6 V-ups
8 single DB power clean (4 per arm) @ 50/35lb (22.5/15kg)
24 double unders
*Rest remainder of 7 minute window
- resume the AMRAP where you left off in the previous set
*DB touches ground between feet (both heads of DB simultaneously) and ends with DB above shoulder and elbow in front of bell

Intermediate:
Every 7:00 x 4 sets
On a 5 min clock
600m run buy in
amrap w/ remaining time
6 Tuck-ups
8 Single DB power clean (4 per arm) 35/25lb (15/10kg)
40 Single unders
Rest remainder of 7 min window
- resume the amrap where you left off in the previous set

Beginner:
Every 7:00 x 4 sets
On a 5 min clock
400m run buy in
amrap w/ remaining time
6 Janda Sit-ups
8 Single DB power clean (4 per arm) 25/15lb (10/7.5kg)
40 Penguin Hops
Rest remainder of 7 min window
- resume the AMRAP where you left off in the previous set

Scaling:
- Alternatives for running:
- 20 Shuttle runs
- 1200m Bike
- 650m Row or ski

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 Part 1: Squat Snatch
Set 1 – 2 reps @ 75%
Set 2 – 2 reps @ 77%
Set 3 – 2 reps @ 82%
Set 4 – 1 rep @ 87-92%
Set 5 – 1 rep @ 87-92%
Set 6 – 1 rep @ 87-92%
Rest as needed
*Quick drop/reset between doubles

Strength Part 2: Hang Squat Cleans
Every minute for 5 minutes (5 rounds):
Max Hang Squat Cleans for 30 seconds
@ 155/110 lbs or 70% of 1RM

“Always Open”
As Many Rounds and Reps as possible in 7 minutes:
7 Deadlifts @ 225/155 lbs
11 Box Jump Overs 24/20 inches
*Masters RX: 205/135lb (93/61kg)

Intermediate:
7 min amrap
7 Deadlift - 185/125lb (83/56kg)
11 Box Step overs - 24/20in

Beginner:
7 min amrap
7 Deadlift - 135/95lb (61/43kg)
11 Box Step overs- 20/16in

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)

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

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!

Strength: Quality Work
7 minute AMRAP
1,2,3,4,5,6,7, etc...
Single arm Russian KB Swings/side -
2,4,6,8,10, etc...
Janda Sit-Up

“Rows Hold”
22 minute partner AMRAP
P1: 500m row while partner holds KB in farmers position @ 24/16kg
P2: 500m row while partner holds KB in farmers position
P1: 500m row while partner holds KB in front rack position @ 24/16kg
P2: 500m row while partner holds KB in front rack position

Scaled/Beginner:
22 min amrap
P1: 500m row while partner holds KB in farmers position @ 16/12kg
P2: 500m row while partner holds KB in farmers position
P1: 500m row while partner holds KB in front rack position @ 16/12kg
P2: 500m row while partner holds KB in front rack position

Scaling:
- Alternatives to Double KBs:
- Sub Double DBs @ 50/35s (22.5/15)
- Sub Single KB or DB Holds with switching hands at the 250m mark.
- Alternatives for Rowing:
- Ski 500m
- Run 400m
- Bike 1000m

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!

Strength: Strict Press
Every 2:30, for 10 minutes (4 sets):
6 Reps @ (11X1 tempo)
Loads per set (by %): 65, 75, 85, 90
*% based off 5 RM
*Pause on chest and overhead on each rep
*Finish out any failed strict press reps as Push Press

“Closing Time”
10 minute AMRAP:
3 Deadlifts @ 155/105lb (70/48kg)
3 Hang Power cleans @ 155/105lb (70/48kg)
30 Double unders
6 Deadlifts
6 Hang Power cleans
45 Double unders
9 Deadlifts
9 Hang Power cleans
60 Double unders
...etc
*Masters RX: 135/95 (61/43kg)

Scaled:
10 min AMRAP:
3 Deadlifts @ 115/85lb (52/38kg)
3 Hang Power Cleans @ 115/85lb (52/38kg)
30 Single Unders
6 Deadlifts
6 Hang Power Cleans
45 Single unders
9 Deadlifts
9 Hang Power Cleans
60 Single unders
...etc

Beginner:
10 min AMRAP:
3 Deadlifts @ 95/65lb (43/30kg)
3 Hang Power Cleans @ 95/65lb (43/30kg)
30 Pogo jumps
6 Deadlifts
6 Hang Power Cleans
45 Pogo jumps
9 Deadlifts
9 Hang Power Cleans
60 Pogo jumps
...etc

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"

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!

Strength: Back Squat
Within 10 minutes - Build up to:
1 Back Squat @ 87.5-92%
Then… Every 2 minutes, for 4 minutes (2 sets):
Back Squat
Set 1 – 5 reps @ 75%
Set 2 – Max reps @ 80%
*AMRAP (-1) on last set

“Not Boot Camp”
15-12-9-6-3 Reps for Time:
Overhead Squat @ 95/65 lbs
V-Up
Time Cap: 8 minutes

Scaled:
For time:
15-12-9-6-3
OHS @ 75/55lb (35/25kg)
Tuck-ups
*8 min cap

Beginner:
For time:
15-12-9-6-3
Front Squats @ 75/55lb (35/25kg)
Tuck-ups
*8 min cap

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!

Strength: Handstand Push Up Development
Advanced (Can do 10+ Strict HSPU's) - EMOM x 10:
30 sec AMRAP Strict HSPU's
*Min 1-5: 2-3" Deficit, or Wall Facing
*Min 6-10: No Deficit
+ Tall Kneeling Overhead Crush Grip DB Press: 15-20 reps; rest 60 sec x 4 sets

Intermediate (Can do 1-9 Strict HSPU's) - EMOM x 10:
30 sec AMRAP Strict HSPU's
*Min 1-6: No Deficit
*Min 7-10: Kipping HSPU's
*AMRAP(-2)
+ Tall Kneeling Overhead Crush Grip DB Press: 15-20 reps; rest 60 sec x 4 sets

Beginner (Trying to get first Strict HSPU) - EMOM x 5:
2-3 Slow Controlled Eccentric HSPU's to Floor
+ EMOM x 5:
5-7 dual DB Tall Kneeling Press
*Heavy as possible to complete 5-7 reps unbroken each set, if limited on DB weight selection, add tempo to increase difficulty
+ Tall Kneeling Overhead Crush Grip DB Press: 12-15 reps; rest 60 sec x 4 sets

“Partner Rackie” In Teams of 2:
For time:
1,000m row
50 thrusters @ 75/55lb (35/25)
25 rope climbs to 15 feet
50 thrusters
1,000m row
- split work as desired
Time Cap: 18 minutes

Scaled - In Teams of 2:
1,000m row
50 Thrusters (45/35) (20/15)
15 rope climbs to 12 feet
50 Thrusters
1,000m row
- split work as desired

Beginner - In Teams of 2:
800m row
40 thrusters (45/35) (20/15)
50 ring rows
40 thrusters
800m row
- split work as desired

Scaling:
- For alternatives to Rowing:
- 1000m Ski
- 2000m Bike

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!

Friday Nov. 24th - Black Friday
(Black Friday will be an abbreviated schedule of classes at 10am and Noon.)

Strength Part 1: Pulling Strength Progressions
Advanced (Can do consistent CTB):
EMOM x 8:
Min 1-4: Progressive Butterfly Pull-Up - Building in momentum reaching chest to bar by the 4-5th rep
Min 5-8: 20 sec AMRAP CTB Pull-Ups, Butterfly/speed focus

Intermediate (Consistent pull-up, want better CTB):
EMOM x 8:
Min 1-4: 2-5 High Pull Kipping Pull-Ups, with emphasis on pulling high
Min 5-8: 15 sec AMRAP CTB Pull-Ups, kip or butterfly style, member choice

Beginners (with less than 3 pull-ups):
EMOM x 8:
Min 1-4: Hollow/Arch Holds - 20-30 sec AMRAP with 1 sec pause
Min 5-8: 2-4 Banded Kip Pull-Up with Slow Controlled Eccentric, control chin over bar, then 2-3 second eccentric back to hang, leading into next rep

Strength Part 2: For Everyone
EMOM x 6 alternating:
- Min 1: 2-3 Supinated Strict Pull-Ups - Weighted regressed down to feet assisted w/ eccentric, make these tough
-Min 2: 20 sec Tuck Front Lever Hold - Regressed down to Hollow Body Overhead Plate Lifts
-Min 3: 30 sec AMSAP Chin Over Bar Hold - Pronated, accumulate as much time as possible in 30 sec window

“V02”
As Many Rounds and Reps as possible in 10 minutes:
Echo Bike 15/12 calories
50 Double-Unders

Scaled:
10 min amrap
15/12 cal Echo Bike
75 Single unders

Beginner:
10 min amrap
12/9 cal Echo Bike
50 Penguin Hops

Scaling:
- For alternatives to Biking:
- 18/15 Cal Row, Ski or Bike erg.
- 15 Burpees
- Preferred to stay away from running today due to volume from yesterday and bounding with the jump rope.

Happy Thanksgiving! We will be hosting one class at 10am, enjoy your time with loved ones!

“I’m Thankful”
Thanksgiving Throwdown:
6 Rounds for Time With a Partner:
400m Run
24 Jump Switch Lunges
24 Push-ups
- partners run together, synchro lunge, split push-ups however
Time Cap: 28 minutes

Scaled:
Thanksgiving Throwdown:
6 Rounds for Time:
400m Run
24 Alternating Lunges
24 On-Knee Push-ups
- partners run together, synchro lunge, split push-ups however

Beginner:
Thanksgiving Throwdown:
6 Rounds for Time:
300m Run
16 Alternating Lunges
16 On-Knee Push-ups
- partners run together, synchro lunge, split push-ups however

Scaling:
- For alternatives to running:
- 15 Shuttle runs
- 1000m/850m Bike
- 500m Row or Ski

Strength - 10 min AMRAP For quality:
Barbell only:
20 Standing Behind the Back Barbell Wrist Curls
15 Bent Over Javelin Row/side
10 Barbell Upright Rows
5 Barbell Back Rack Reverse + Forward Lunges/side