Nov 19th 2018 – CrossFit DGA
Call Us: 478.290.8885 | Email Us

18
Nov

Nov 19th 2018

DGA!!! Thanksgiving week is here again!! Time just absolutely flies. This is definitely one of my favorite times of the year. We all have so much to be thankful for. Please remember that we will only have 1 class on Thursday @ 830A and there will be no 530A class on Friday. Also, I know that all of the kiddos are out of school. If any child comes to the gym with you while you train please make sure they are in the kids room while class is going on. My job and my coaches job is to coach, not to be concerned with children that should not even be on the training floor. If you have any questions please ask and do not assume. Here is to another great week at the gym!!!!!!

Fitness:
A1.Banded Goblet Squat 4 x 5 (HTLW)
A2.Incline DB BP 4 x 6
A3.Crab Walk 4 x 25′ Fwd + 25′ Rev
+
3-4 sets (530a may only have time for 3)
10 Devil Press
2 Shuttle run (length of the gym)
10 Ring Row w/ feet elevated
+
2-3 sets
“Shoulder Health”
Wtd Arm Circles 12 sec @ 4 positions
10 External Rotation w/ plate
10 Band Pull Aparts

Competition:
Gymnastics Support
A1. Dip Support Hold 1-2 sec + Dip + Hold @ top (1-2 sec) 5×5
**may need to sub pushup support + FLR
A2. Strict T2b 5 x 5 slow and controlled
B1. Ring Pullup 5 x 3-5 sllow and controlled
B2. Strict HSPU (deficit) 5 x 5 slow and controlled
+
EMOM for 15 min
1 min Strict Pullup 4-5
2 min ring pushup x 5 slow and controlled
3 min 30-45 sec HS HOLD (back to wall)
**Increase from last week as needed
+
2-3 sets
“Shoulder Health”
Wtd Arm Circles 12 sec @ 4 positions
10 External Rotation w/ plate
10 Band Pull Aparts

Leave a Reply