CrossFit WOD, December 8, 2019

Sunday

Warm-up
Warm-up
Partner Warm-Up!
With a partner, grab a medball to share, and run 400m- switching who holds the medball whenever!

When they come in, put the medball away and one partner grabs a barbell!

1 ROUND:
P1: 5 RDL + 5 Hang Muscle Clean + 5 Hang Power Clean
P2: Spider Lunges & Bootstraps until P1 is done
Then switch roles!

1 ROUND:
P1: 10 Scap Pull-Ups + 5 Kip Swings + 5 Toes-to-Something
P2: Banded Face Pulls & Banded Lat Pull-Downs until P1 is done
Then switch roles!

Partner Workout
Metcon (Time)
FOR TIME
200m Sprint
30 Hang Power Clean (135/95)|(95/65)
50 Toes 2 Bar
200m Sprint

-Rest 1:00-

200m Sprint
30 Power Clean (155/105)|(115/75)
40 Toes 2 Bar
200m Sprint

-Rest 1:00-

200m Sprint
30 Squat Clean (185/135)|(135/95)
30 Toes 2 Bar
200m Sprint

*P1 works while P2 rests. Workout must be completed in order. Partner can split the Cleans and TTB any way. For the 200m sprint, each partner must run 100m while the other partner rests.

Optional Cool Down
Warm-up
FOR RECOVERY*
3:00 Banded Hamstring Stretch
3:00 Forearm Smash

*For both exercises, perform 1:30 on one side then 1:30 on the opposite side.

CrossFit WOD, December 7, 2019

SATURDAY

Metcon (Weight)
10min EMOM:
Lift Off + Snatch
Front Squat + Split Jerk (5x(2+1))
Metcon (Time)
3 Rounds:
400m Row
1 Round of DT (155/105)

CrossFit WOD, December 6, 2019

Friday Monster Mash

Warm-up
Warm-up
6 minutes of:

20 Single Unders
10 Alternating Bird Dogs
5 Down Dog – Up Dog
:20 Pigeon/side
10 Butt kickers
8 Air Squats
8 Ring Rows
4 Alt. Ring Assisted Pistols

Metcon
Metcon (Time)
For Time:

200 Double Unders
50 Butterfly Sit Ups
50 Weighted Step Ups (53/35)(24/20)
5 Rope Climbs

100 Double Unders
25 Toes to Bar
25 Burpees
3 Rope Climbs

50 Double Unders
10 GHD Sit Ups
10 Pistols
1 Rope Climb

Optional Finisher
Metcon
3 Rounds
10 Bent over barbell rows (supine grip)
15 Banded tricep extensions (squeeze at bottom!)

CrossFit WOD, December 5, 2019

Thursday Lifting

Liftoff + Pause Pull + Pause Snatch (Full Complex x2, work as heavy as technique allows)
1 Liftoff to knee + 1 Pause at knee (2 seconds) Pull + 1 Pause at knee (2 seconds) snatch.

Focus is first pull. Use legs and straight pull to the knee (flat feet).
Power Clean (5 x 2 Building)
Fast elbows and hips back in the catch.
Front Squat (3×3 @ 75% (3 second pause on first rep))
Suggested build – 50%x5

60-70% x 3

CrossFit WOD, December 4, 2019

Wednesday

Warm-up
Warm-up
Have athletes start off with 3 minutes on a Bike or Rower, increasing intensity each minute.

Min 1: Easy → Min 2: Moderate → Min 3: Moderate/Hard

Then…
20 Glute Bridge Ups
20 Arm Circles Forward
20 Arm Circles Backwards
20 Swings Forward/Back
20 Alt. Elbow Punches
:20 Barbell Overhead Hold

Strength
Strict Press (Max Reps)
Take 1/3 Body Weight and do max reps strict press. Bar touches shoulders then locks out overhead – legs stay straight whole time.
Strict HSPU (Max Reps)
This is RX+ instead of strict press.

If you can do 5+ strict HSPU, do this instead of the strict press. Max set of unbroken strict HSPU.

Workout
Metcon (Time)
FOR TIME
2 Rounds:
50/35 Calorie Row
50/35 Push Ups

Must touch chest on ground and then full extension at top of push up. Can’t roll up off of thighs. You know if you’re doing it…

Finisher
Metcon
IN TEAMS OF 2…

FOR TIME
400m KB Farmer Carry (70/53)|(53/35)

CrossFit WOD, December 3, 2019

Tuesday

Warm-up
Warm-up
3 Rounds

Row 200m at 22 s/m
10 Band Pull Aparts
10 Lat Engagements
5 Ring Rows

Strength
Strict Pullups (1 attempt at max unbroken strict pull ups)
Legs stay straight in hollow position. No kipping at all, no bending knees.

Metcon
Metcon (AMRAP – Rounds and Reps)
14 minute AMRAP

8 Burpee Plate ground to overhead (35/25)[45/35]
8 Chest to Bar Pull Ups [3 Muscle Ups]
40 Double Unders

Optional Finisher
Warm-up
2 Rounds:

25 GHD Sit Ups
25 GHD Hip Extensions
15 Bicep Curls (choose weight)

CrossFit WOD, December 2, 2019

Deload Week

Warm-up
Warm-up
2 Rounds of:
15 Jumping Jacks
10 Alternating Butt Kickers
10 Alternating High Knees
10 Track Swings Front/Back
10 Track Swings Side/Side
:30 Pigeon each side

Then:

Circle up and go over the squat: full depth/correct positioning/etc.

Strength
Metcon (AMRAP – Reps)
Squat Challenge

With Kettlebell or Dumbbell at 1/3 Body weight:

Max unbroken full depth, full extension goblet squats. No pausing allowed, must reach full extension then drop right back down into next squat.

0-5 Reps: Needs work
5-10 reps: Getting there
10-15: Better
15-20: Good
20-25: Very Good
25+: Great! You pass the test.

Metcon
Dead 💀 Box 📦 Jerk (Time)
4 Rounds For Time:
21 Deadlifts (135/95)
15 Box Jump Overs (24/20)
9 Push Jerks (135/93)

Scale to 33% of deadlift max. If you are inexperienced, use a kettlebell. FORM before speed.

CrossFit WOD, December 1, 2019

Smoke Show!

Smoke Em If Ya Got Em (Time)
Recap T2B progression (tic toc, aggressive tic toc, knees to chest, t2b)

EMOM 12
Min 1: 1-20 Toes to Bar
Min 2: 30 second hollow hold
Min 3: 10-20 second L-hang

No rest

EMOM ladder
KB Swings
Burpees
1 of each, 2 of each, 3 of each, etc until
The clock catches you. 10 minute cap.
Go as heavy as strength and ability allow

Rest 2 minutes

3 rounds
Run 200 meters
200 meter KB carry
RX 53/35
RX+ 70/53

CrossFit WOD, November 30, 2019

Saturday Partner or Nah

Metcon (Time)
(0:00-5:00)
1000m Row
50 Power Cleans (135/93)[155/113]
-Solo (500/25)

(5:00-10:00)
AMRAP Wall Balls (20/14)[11/10]

(10:00-15:00)
1-2-3-4-5…
Toes 2 Bar
5-10-15-20-25…
Double Unders

(15:00-[25:00])
10RFT:
5 Pull-Ups [3/1 Muscle-Ups]
10 Burpees
15 Air Squats
-Solo 5RFT [20:00]

*This workout can be done solo or with a partner.

CrossFit WOD, November 29, 2019

Post Turkey

Clean and Jerk (1-1-1-1-1-1)
Work on technique – build only as technique allows.
Metcon (Time)
21 – 15 – 9

Toes to Bar
Thrusters (95/63)
2x Double Unders