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Programming Movements 11/15-11/21/2021

Updated: Nov 15, 2021

TO SEE FULL PROGRAMMING DOWNLOAD SUGARWOD

AFTER YOU FIND "CROSSFIT UNTAMED", ACCESS CODE IS: WILDONES


NOVEMBER NEWS!

  • NEW 9am & 12pm schedule starting Thanksgiving week!

    • 9am only on Tuesdays & Thursdays

    • 12pm only on Monday, Wednesday, Friday

  • Turkey Trot: SIGN UP for the Salmon Creek location!




PROGRAMMING INFORMATION


2 WEEK BREAK FROM STRUCTURED STRENGHT WORK


  • The next few weeks we will be focusing on more accessory strength work and longer workout sessions in our normal classes.

  • CrossFit athletes - you will get a taste of Fortitude Fitness style workouts and accessory work.

  • If you want more strength work check out the "Untamed Bodybuilding" track in SugarWOD.


MONDAY


CONDITIONING:

  • Bike

  • Handstand Push Up

  • Pull Up

ACCESSORY:

  • Dumbbell Z-Press

  • Dummbell One Legged Romanian Deadlift

  • Bulgarian Split Squat


TUESDAY


CONDITIONING:

  • Box Push

  • Ski / Row

  • Dumbbell Push Press

ACCESSORY:

  • Tempo Dumbbell Bench Press

  • Tempo Dumbbell Bent Row

  • Banded Scapula Squeeze


WEDNESDAY


CONDITIONING:

  • Run

  • Wall Ball

  • Box Jump

ACCESSORY;

  • Single Leg Glute Bridge

  • Bird Dog

  • Wall Sit

THURSDAY


CONDITIONING:

  • Row / Double Under

  • Sandbag Clean / Power Clean

  • Jumping Lunge

ACCEOSSORY:

  • Handstand Skills & Drills


FRIDAY


CONDITIONING:

  • Toe To Bar

  • Devils Press

  • Rope Climb

ACCESSORY:

  • Hollow Hold

  • V Up

  • Anchored Feet Sit Up


SATURDAY


FORTITUDE 8am:

  • Row

  • Dumbbell Hang Cluster

CROSSFIT 9am:

  • Coaches' Choice



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