email us: info@crossfitdroogs.com | 4278 Alternate 19 South• Palm Harbor, FL • 34683

Open Gym or…

Thursday, January 14th, 2021

SWOD/SKILL:

SKILL: the clock will start at the top of the hour… you will have 15 min to work on skill work and progressions towards your monthly goal. Ask a coach for help!

SWOD: If you missed mon/wed- Make up your 20 rep max back squat. The clock will also start for this at the top of the hour. you will have 15 min to complete your warm up + your 20 squats.

MOBILITY: Some of you can use this time towards your mobility challenge (see below details) 10 min total

(OR)
3 RNFT:
10 Press
30 Second Overhead Hold
10 Press

5 sets:
1x Power Snatch + 5x OHS

AB CHALLENGE: 
Each week you will have 3 different types of abs: Tabata, AMRAP, Sets/Reps 
Below you have all 3 for the first week.

TABATA: 30:30 OR 40:20
Mountain Climbers
Hollow Hold
Plank Hold
Supermans
Bent Knee Wipers

AMRAP 9 MIN:
10x Burpees
10x v-ups or knees to chest 
10x Plank Walkouts
10x Hollow Reach Thrus (each side)
10x Seated Leg Lifts (Single side for scale 5x each) 

3 RNFT:
20x Rotating planks
20x Russian Twist
20x V-sit Slides
20x Abmat Situps


MOBILITY CHALLENGE: 
Lower: 1 min each side (8 min total)
Pigeon
Groiners
Hammy Stretch
Pigeon

Upper: 1 min each
External Rotations Lifts (2 min total)
T-spine Rotation
*See video DEMO or ask coach for demo if needed.

UPDATES/EVENTS/REMINDERS: 

*Dues are due the 1st of each month. Please see a coach when you come in to train next. Thank you! 

*Please continue to get on the schedule AHEAD OF TIME for each class you plan to train in. Please text the schedule line if you have to make any changes. Thank you! 

*MACRO CHALLENGE
Challenge DAY 4! If you still owe $25 (cash) for the challenge please bring that in. If you have any questions at all please feel free to ask or you can always ask questions on the private Facebook page “HEMI Macro Challenge.” Remember EVERYTHING must be weighed out and plugged into my fitness pal. You should all have the rules and your first weeks log to plug in your daily points. If you don’t your paperwork is still waiting for you on the front desk as you enter.

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