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Programming Movements for 11/29-12/4/2021

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


WILD NEWS!

Coach Travis is Graduating!

Some know that Coach Travis has been working hard in school to become a chiropractor and his schooling is almost over!

He has a new chapter in his life as a chiropractor coming soon and so for him to have a fresh start and to help him have a smooth transition into become a full time chiropractic he will be moving away from the coaching schedule at CrossFit Untamed within the next week and a half.

His last classes are listed below, so if you find the time try to hit up one of his last classes and wish him a "wild one" good luck as he looks forward to this next chapter in his life.

Tuesday, Nov 30 - 530/630pm

Thursday, Dec 2 - 530/630pm

Saturday, Dec 4 - 9am

Tuesday, Dec 7 - 530/630pm

With that being said, if you guys ever need an adjustment you now know who to go see!

The clinic that he is at can be contact at opdahlchiro@gmail.com.

Food Drive Deadline


Last day to donate food is Saturday, December 4th.


PROGRAMMING INFORMATION


Strength Cycle Information

Our New Cycle starts November 29th and will last for 4 weeks (Ending December 20th). This one will be Short and Sweet because we know the holidays get hectic. Our focus will be on two Power Lifts (Back Squat & Shoulder Press) and some Olympic Lifting. This cycle will focus on building the posterior chain, while also training your mindset to embrace the (sometimes) monotonous journey that is strength training. You will notice more core accessory work mixed in and front rack step-ups. Focus on these movements! They are important for building mid line stability and overall leg strength.


MONDAY


STRENGTH:

  • Hang Snatch

  • Snatch Deadlift

CONDITIONING:

  • Bar Muscle Up

  • Double Under

  • Power Snatch

  • Burpee Over Bar

TUESDAY


STRENGTH:

  • Back Squat

CONDITIONING:

  • Bike

  • GHD Sit Up

  • Toe To Bar

ACCESSORY:

  • Barbell Front Rack Step Up


WEDNESDAY


CONDITIONING:

  • Thruster

  • Deficit or Ring Push Up

ACCESSORY;

  • Ab Burn Out

THURSDAY


STRENGTH:

  • Shoulder Press

CONDITIONING:

  • Box Jump

  • Wall Ball

  • Deadlift

  • Row


FRIDAY


CONDITIONING:

  • Wall Walk

  • Rope Climb

  • Sandbag Carry

ACCESSORY:

  • Toe To Bar Skill Work


SATURDAY - Coach Travis' LAST SATURDAY!


FORTITUDE 8am:

  • Ring Row

  • Burpee Over Bar

  • Dumbbell Hang Squat Clean

  • Renegade Row

CROSSFIT 9am:

  • Coaches' Choice



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