Be safe out there! Weather looks to be pretty bad come the morning so we’ve cancelled all classes and GT hours until 12pm.
WORKOUT for Friday 12/23/2022
establish a 1RM shoulder-to-overhead (shoulder press, push press, jerk, etc) in 20:00 then
for time:
30 push press
30 thruster
30 power clean
Rx = 30/50/70kg. Post time to whiteboard!
ENGINE for Fri 12/23
“BARBARA”
5 rounds for time:
20 pullups
30 pushups
40 situps
50 squats
3:00 rest
BODYBUILDING for Fri 12/23
3-4 rounds
8 one-arm DB chest fly/side
8 one-arm DB lat pullover/side
2-3 rounds
12 one-arm row/side
12 one-arm rear delt fly/side
1-2 rounds
15 drag curl negatives (or KB towel curls again)
15 JM press
GYMNASTICS for Fri 12/23
EMOM x15
a. 2 pike walk clocks
b. 12 single leg squats
c. 6 box jump burpee, high
4 rounds
20 weighted crunch
30 supine oblique crunch
5 parallette shoot through
SKILLS for Thursday 12/22/2022 is the DEADLIFT
CompEx for Thurs 12/22
E2MOM x6 do 2 front squats at 80%
every 5:00 for 5 rounds
250/300m row
6 power cleans, 34/52/70kg
250/300m row
9 burpee-over-rower
3 sets
16 reverse lunge
20 banded face pulls
MOBILITY for Thurs 12/22
WORKOUT for Wednesday 12/21/2022
every minute on the minute for 16:00
a. 2 power snatch
b. hang snatch + 2 OHS
6 rounds for max total reps:
1:00 DB snatch, 20/35/50lbs
1:00 crossover single unders
1:00 pogo burpees
1:00 rest
Post score to whiteboard.
ENGINE for Wed 12/21
AMRAP in 25 minutes:
400m run/equivalent
30 box jumps
30 wall ball
BODYBUILDING for Wed 12/21
3-4 rounds:
2 sets max strict pullups
15 DB Arnold press
4-5 rounds:
15 JM press, heavy
15 KB towel curl
SKILLS for Tuesday 12/20/2022 is the SNATCH
CompEx for Tues 12/20
“SHSPU density test”
for time:
20 SHSPU/8 wall walks
1:00 rest
15 SHPU/4 wall walks
:30 rest
10 SHSPU/2 wall walks
every :90 x6 do a power snatch + OHS @65-70%
“ELECTRIC 10”
AMRAP in 10:00
5 power snatch, 25/34/48kg
10 deadlifts
15 toes-to-bar
GYMNASTICS for Tues 12/20
every :30 for 10:00
:03 top-of-pullup/chinup hold
1 bar muscle-up/jumping pullup negative
AMRAP in 6:00
16 alternating V-up
20 supermans
24 alternating plank hip taps
WORKOUT for Monday 12/19/2022
5 rounds of a 500m row for time, resting as needed between efforts
then
20:00 to establish a 1RM squat (front/back/overhead/etc)
Post slowest 500m and heaviest bar to whiteboard!
ENGINE for Mon 12/19
“DT”
5 rounds for time:
12 deadlifts
9 hang power cleans
6 jerks
Today you must go unbroken for the hang power cleans AND the jerks. Use a weight that allows that to happen. Rx is usually 30/50/70kg.
BODYBUILDING for Mon 12/19
20-18-16-14-12-10-8-6-4-2 bench press, 12 barbell bicep curls between bench press sets
Happy holidays!
This Monostructural Monday we have some rowing intervals BEFORE another front or back squat max attempts.
For Weightlifting Wednesday we’ll be snatching alternating complexes before doing a GHOST protocol workout with dumbbells, crossover single unders, and pogo burpees
For Champagne Friday we’ll have a barbell complex after another chance at a shoulder-to-overhead max.
Saturday will be a farmer carry/wall walk couplet that’ll get that your metabolism up for the weekend.
MOBILITY for Sunday 12/18/2022
SKILLS for Saturday 12/17/2022 is the BENCH PRESS
WORKOUT for Saturday 12/17/2022
“The 12 Days of CrossFit”
in cumulative song format, for time:
100m run
2x 25′ bear crawl
:03 handstand
4 DB clean & jerks, 2×20/35/50lbs
5 dive-bomber pushups
6 knees-to-elbows
7 kettlebell swings, 12/16/24kg
8 toes-to-bar
9 dips
10 squat thrusts/burpees
11 pullups
12 rocking pistols
Post time to whiteboard!
