Dec
20
2020

CROSSFIT SYOSSET/ MONDAY, DECEMBER 21ST

SOMEONE I KNOW HAS TESTED POSITIVE, UNFORTUNATELY I SAW HIM OVER THE WEEKEND.
SO, I BELIEVE THE PROTOCOL IS, I NEED TO GET TESTED WHICH WILL BE HAPPENING ON TUESDAY AT 9AM.

I’LL LET YOU KNOW THE RESULTS WHEN I GET THEM.  IT SAYS IN 2-3 DAYS I’LL GET AN EMAIL.
TILL THEN.

LIFT:

BACK SQUAT
7 X 5  @50-60%
5 REPS EVERY 2 MINUTES
HERE’S HOW YOU DO THE SQUAT
COUNT 3 SECONDS DOWN, HOLD AT THE BOTTOM FOR 2 SECONDS AND EXPLODE UP.
MAKE SURE YOU STAY TIGHT THROUGHOUT THE REPS, ESPECIALLY AT THE BOTTOM WHEN COMING UP TO THE TOP.
WHEN YOU HOLD FOR 2 SECONDS YOUR THIGHS SHOULD BE PARALLEL TO THE GROUND, NOT RESTING ON YOUR CALVES.  YOUR HAMSTRINGS SHOULD NOT BE TOUCHING YOUR CALVES AT ALL.
THIS IS NOT A RUSH!

METCON:

BIKE FOR CAL  10/7
SWINGS @70/55
PUSH UPS

BIKE CALS STAY THE SAME 10/7

SWINGS 10 REPS
PUSH UPS 5 REPS
SWINGS 15 REPS
PUSH UPS 10 REPS
SWINGS 20 REPS
PUSH UPS 15 REPS
SWINGS 25 REPS
PUSH UPS 20 REPS
SWINGS 30 REPS
PUSH UPS 25 REPS
SWINGS 35 REPS
PUSH UPS 30 REPS

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