Good-bye 2020 – CrossFit Thursday

Can’t believe this is the last CrossFit workout for 2020. Can’t believe I have been doing this for a little over a year! It was a tough year – doing a lot of it over Zoom, but it worked and I can actually do stuff I never thought I’d ever be able to do. Thanks Matt & Alicia for having such a great gym and for all the work you did to be sure we still got great workouts even when we couldn’t be in the gym! I’m blessed to have found your gym – Matt, you have been a wonderful coach! How you are able to make me feel like I actually can do more than I think can is amazing. I would never be where I am today without your encouragement and all your help! Thank you!

So, what will our last workout be???

General Warm Up
4 rounds
0:20 single unders
0:10 rest
0:20 single leg, alternating 
0:10 rest
0:20 side to sides
0:10 rest
0:20 forward and backs
0:10 rest
0:20 in and outs
0:10 rest
0:20 double unders
0:10 rest
0:20 triple unders or double under practice

Then,
10 spidermans
15 front rack “in and outs”
0:30 overhead barbell hold, empty bar
0:20 pike stretch
5/5 single leg pike compression

0:20 double unders or practice
0:10 rest

Then,
10 spidermans
15 front rack “in and outs”
0:30 overhead barbell hold, empty bar
0:20 pike stretch
10 pike compression (both legs)

Skill and Build Up
Push Press Progression
with empty barbell
5 dip and hold
5 dip and drive slow
5 dip and drive fast
7 push press

10 front squats, empty barbell

Build Up
10 hanging scap retractions
5 beat swings
5 toes to bars or knee raises
10 double-unders
5 push press
5 front squats
10 double unders

“2021”
For reps
(21:00 – AMRAP)
20 toes to bar (hanging knee raises – I actually could pull my knees up pretty good for some but as I got tired I really struggled to pull them up.)
21 double unders (practice for 0:20)
20 push press (Round 1 & 2  35# bar + 5# plates = 45# – Round 3 I had to remove the weight and use an empty barbell as it felt really heavy today.)
21 double unders (practice for 0:20)
20 front squats (Round 1 & 2  35# bar + 5# plates = 45# – Round 3 I had to remove the weight and use an empty barbell as it felt really heavy today.)
21 double unders (practice for 0:20) (I was just getting ready to start these for round 3 when the time ended. Can’t say I was disappointed. This was very challenging today.)

Thank you for a great 2020 year of CrossFit – can’t believe I made it an entire year! Let’s see what I will be able to figure out and do in 2021.

Have a great day – see everyone next year!!

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