Happy Holidays!Crossfit Quantum_Coaches_Final2

[accordiontabs] [tab title="Weekly Warmup"] 2-3mins @ 70%: row, skip, airdyne or run, then 2-3 sets of: 10-15 band walks/direction (band doubled-up, just below knee, feet straight and hips level, in quarter squat, side shuffling to one side and then back) + 10 RDL with empty bar + 2-4 wall walks [/tab]

[tab title="Group Metcons"] Monday 5mins: row 250m + 15 ball slams. 3mins rest. 5mins: 10cals airdyne + 10 box jumps (step down). rest 3mins. 5mins 30 double unders + 10 wall ball

Tuesday In teams of 3 only one partner working at a time: 4mins of hand-over-hand rope pull with sled. rotate after 1 gym length. rest 2mins + 4mins 6 tough thrusters + 6 burpees as fast as possible rest 2mins + 4mins rowing, rotate every 150m.

Wednesday - Closed

Thursday - Special 11am session only. Events TBD!

Friday A. 4 sets for quality Rest as needed: amrap pull-ups, any style + 10 OH walking lunges/side + 300m row @ 85% with technique focus. B. 2 sets: weighted front plank for 45sec + 15-20reps no money drill

Saturday 4 sets: 30sec on, 30sec off: KB swings (to chin), tempo push-ups, double unders, ball slams [/tab]

[tab title="Foundations"] Workout 1 A. Back Squat 3×3, ramping, rest 2mins B. Pull-ups 3×3-6, rest 90sec C. Group Metcon

Workout 2 A. Bench Press 3×5 ramping sets, then 1xmax reps @ 80% of best set of 3. B. Bulgarian Split Squat 3×6/side with 3sec lowering phase. Rest 30sec between sides C. Group Metcon

Workout 3 A. 3 sets, rest 60sec between exercises: RDL 6reps + DB see-saw press. 6-10/sode B. 2 sets, rest 30sec between exercises: 20 front step-ups/side + 6-10 scapular pull-ups with 3sec hold at top. C. Group Metcon

Workout 4 A. 3 sets, rest 45-60sec between exercises: 2 heavy TGU/side (go heavy) + L-sit bent-knee-to-extension (or try pull-overs on bars) + Glute bridge with 3sec pause at top. 8reps. B. 3-6mins double under OR handstand practice C. Group Metcon

[/tab]

[tab title="Training - General"] Workout 1 A. Squat Mobility 90sec/side + ankle mobility 2min B. Squat: work up to a single @ 90-95% (this should be a tough rep but NOT a max) then drop about 5% and do 2x2, rest 2min C. TGU 2x3, rest 60sec D. Group Metcon

Workout 2 A. Bully stretch 45-60sec/side + LAX massage for pecs 60sec/side B. Bench 2x1 @ 90-95 (heavy but NOT a 1RM) then 1x5+ @ 85%, rest 1.5-2min C. 3 sets: max rope climb in 45sec + 60s pullover practice, rest 45sec D. Group Metcon

Workout 3 A. Squat Mobility 90sec/side + ankle mobility 2min B. Squat 3x6 @ 80%, rest 1.5-2min C. 2 sets: max ring drips + 12 GHD hip extension (5sec pause @ top), rest 45sec D. Group Metcon

Workout 4 A. 3 sets: 8 RDL + max tempo ring rows, rest 60sec B. 2-4 tough chin-ups EMOM for 6 min C. Group Metcon

[/tab]

[tab title="Training - Olympic Lifting"] Workout 1 A. Snatch. 4x1@90-95% B. Paused OH Squat. work to a heavy tripple with a 3sec pause in the bottom C. Group Metcon

Workout 2 A. Squat mobility, 3-6mins B. Back Squat. If it feels good, built to a 2RM for the day, then 4x2@75-80% EMOM for speed. If not, 1@90%, then 3x4-6@80% C. Group Metcon

Workout 3 A. Snatch from block 3x1@80-85% B. Clean and Jerk. 3x1@90-95% C. Clean Pull 4x2@105%

Workout 4 A. Squat mobility 3mins B. Back Squat. 7x1@85% EMOM for speed, then 1xmax reps @ 75% C. Group Metcon [/tab]

[/accordiontabs]