Day 9 of the 12 Days of FOUNDATION: do 9 SITUPS
Option: Do 9 situps, 8 burpees, 7 high pulls, 6 v-ups, 5-second handstand, 4 hang squat cleans, 3 HSPU/HRPU, 2 wall walks, & a 100m run.
CONDITIONING for Monday 12/28/2020
SETUP
10-20-30-40-50 reps for time:
pogo hop
shoulder-to-overhead, light-medium
reverse crunch
This workout is ideally done with a bumper plate, but if you don’t have one you can do pogo hops over a line, the shoulder-to-0verhead with a backpack or lighter single weight (dumb/kettlebell), or odd object.
READ: How Energy Bars Became America’s Favorite Snack Food – Outside
WATCH:
Day 6 of the 12 Days of FOUNDATION: Do 8 burpees
(or 8 burpees, 7 high-pulls, 6 v-ups, 5-second handstand, 4 hang squat cleans, 3 HS/HRPU, 2 wall walks, and a 100m run)
Yoga for Sunday 12/27/2020, premiering at 10am
Day 6 of the 12 Days of FOUNDATION: Do 7 high pulls
(or 7 high-pulls, 6 v-ups, 5-second handstand, 4 hang squat cleans, 3 HS/HRPU, 2 wall walks, and a 100m run)
High Intensity Interval Training for Saturday 12/16/2020
Day 6 of the 12 Days of FOUNDATION: Do 6 V-ups
(or 6 v-ups, 5-second handstand, 4 hang squat cleans, 3 HS/HRPU, 2 wall walks, and a 100m run)
CONDITIONING for Friday 12/25/2020
BLITZEN
AMRAP in 8:00
8 snatches
16 situps
24 pogo hops
Rest 2:00 then
AMRAP in 5:00
hand-release pushup
bottom-only burpee
burpee
Post results to comments!
Day 5 of the 12 Days of FOUNDATION:
5-second handstand. Modify difficulty by going freestanding or by doing to plank.
CONDITIONING for Thursday 12/24/2020
RGB
3 rounds for max total reps
1:00 rocket launchers
1:00 shoulder-to-overhead
1:00 high pull
1:00 pogo burpee
1:00 devil’s press
1:00 rest
Post score to comments!
WATCH:
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CONDITIONING for Tuesday 12/23/2020
DREIDEL
7:00 AMRAP of
7 deadlifts
7 high pulls
7 goblet squats
7 twisting lunges
3:00 rest then repeat. You can resume where you left off or begin from the top again. Post results to comments!
READ: The 2021 Season, Schedule, Beginning with THE OPEN March 11 – CrossFit Games
WATCH: Here’s a warmup, skills, and follow-along workout video for today’s conditioning
Day 2 of the 12 Days of FOUNDATION: 2 wall walks. See our instagram for more info!
CONDITIONING for Tuesday 12/22/2020
FLITWICK
5 rounds for time:
10 one-arm snatches
10 double-pushup burpees
10 penguin jumps
Preferably use a dumbbell or kettlebell. Backpack also works. Stay light even if using a barbell. 20:00 time cap. Play along here:
Post time to comments!
LISTEN: Benefits of High Intensity Interval Training for Brain Optimization – Pursuing Health podcast
WATCH: Make the Zeb Drank when you need some fruits & veggies in your life.
