Hey guys! Short week! I hope you all have major weekend plans for revelry, relaxation, and really really full stomachs! Reminder: the gym will be closed Friday and Saturday, and a really short schedule Thursday. 8am and 9am classes for the Cornucopia Workout.
The Cornucopia Workout:
BE EARLY. The reps alone take about an hour. So Heat 1 needs to START at 8am, which means you’re there about 7:40am doing a leg swing or two, grabbing some gear etc. So Heat 2, you’re getting to the gym about 8:40am while the teams are smashing the rowers, and then scavenging for gear and getting your space set up so that we can start at 9:00am. It’s hectic! But it’s also awesome.
***NOTICE*** This is a fun thing, and people love to bring friends, I like friends too, but this is a super super rough workout for the uninitiated. It’s just too many sets of legs and they typically have a fitness emergency somewhere around the Burpees. Not cool to do to your friends. If they’ve been properly CrossFitting somewhere (like Scott’s friend Scott) then they can jump in and have a good time. If they “workout” i.e. run, or do like machines at Globo or something, it’s a mistake 🙂 Hugs, you’re that much fitter than your friends, where a fun holiday workout for you can earn them a trip in an ambulance, it’s nuts. Cheers.
Details: The teams are loosely set as of this weekend. It’s fine to make changes, and the day of there will always be shuffling and reorganizing, don’t stress, I got this. This is our 17th Cornucopia! There’s often a few out-of-towners that come and partake, wild, but they show up. So we’ll find them a team and it’ll be grand.
Workouts:
Monday: “Kevin” LCF/TIL Rx: 3 Rounds for Time: 24 Deadlifts (185/135 lb), 24 Hanging Hip Touches (alternating arms), 400 meter Running Farmer Carry (10 lb dumbbells)
Tuesday: 8 Minutes for Max Reps on the barbell: 800m Run, 5 Rope Climbs 20′, Max Clean and Jerks 155/105
Wednesday: Jerk Max 1
Thursday: Cornucopia: Teams of 3-4: 200 KB Snatches 35/26, 200 Deadlifts 95/65, 200 Wall Ball Shots 20/14, 200 Medicine Ball Cleans 20/14, 200 Burpees, 200 Pull-Ups, 200 Thrusters 45/35, 200 Calories on the Rower For Time
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