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!
Happy Champagne Friday! Join us at 5:30pm and 6:30pm for some bubbly post-workout- we’ll provide a bottle for each class but feel free to BYOB. It’s a great time to hang out with your swolemates during these cold and dark December days.
WORKOUT for Champagne Friday 12/16/2022
shoulder press 50/5, 60-65/3, 75/5+, 85/3+, 95/1+, 98-99/1, 101-102/1, etc
then choose one of the following FOR TIME:
a. 30 muscle-ups
b. 50 bar muscle-ups
c. 100 pullups
Post press and time to whiteboard!
ENGINE for Fri 12/16
Choose two
a. “300 FU” Challenge
b. 2k ski for time
c. “KRONOS” 100 burpee box jump overs for time
BODYBUILDING for Fri 12/16
30-20-10 reps of
DB shrugs
DB hang cleans
DB split squats
5 rounds YGIG
10 Viper presses
20 barbell bicep curls
rest
GYMNASTICS for Fri 12/16
EMOM x 10
:03 L-hang
4 kipping pullups (ideally butterfly)
5 toes-to-bar
handstand skills
SKILLS for Thursday 12/15/2022 is the JERK
CompEx for Thurs 12/15
banded lats, banded hip flexors, shoulder prehab
empty bar warmup then 20 minutes to build to a 1RM clean & jerk
– Suggested percentage ladder: 60 – 67 – 74 – 80 – 85 – 90 – 94 – 98+
10 rounds for time:
30 double unders
7 toes-to-bar
5 power clean, 20/29/43kg
WORKOUT for Wednesday 12/14/2022
EMOM x16:
a. power clean + 2 hang cleans
b. full clean + 2 front squats
4 rounds for time:
500m row
7 OHS, 30/50/70kg
3:00 rest
Post time to whiteboard! Scale to a single heavy DB/KB for the overhead squat or even a pair for those lacking mobility/stability.
ENGINE for Wed 12/14
2 rounds
3:00 calorie row, 2:00 rest
3:00 calorie bike, 2:00 rest
3:00 lateral shuttle, 2:00 rest
BODYBUILDING for Wed 12/14
3 rounds each!
a. 10 archer pullups + 10 DB cheat curls
b. 15 chest-supported low row + 15 straight-arm rear delt raise
c. 20 kettlebell/band lat pullover + 20 DB shrugs
d. 50 reverse crunches + 50 weighted crunches
SKILLS for Tuesday 12/13/2022 is the SQUAT
CompEx for Tues 12/13
EMOM x5 do 5 snatches at 50%
EMOM until failure do 1 snatch, starting at 60%
21-15-9-6-3 reps for time:
calorie row
overhead squat, 29/43/61kg
GYMNASTICS for Tues 12/13
1:00 gatherings
:30 rest
1:00 senders
:30 rest
1:00 bear pose shoulder taps
:30 rest
Do 3-4 rounds then
EMOM x16
a. 6+ knees-to-elbows
b. 6+ seated/strict box jumps
then press handstand work
WORKOUT for Monday 12/12/2022
establish a 1RM front squat then
“ANDI”
for time:
100 hang power snatches
100 push presses
100 sumo deadlift high pulls
100 front squats
Rx = 10/20/35kg. Post time to whiteboard!
ENGINE for Mon 12/12
for time:
210 single unders
21 double DB Devil’s press, 2x 20/35/50lbs
150 high knee single unders
15 double DB Devil’s press
90 double unders
9 double DB Devil’s press
BODYBUILDING for Mon 12/12
2-3 rounds
20 hang muscle clean
20 jumping back squats, 15/20kg
3 rounds
12 barbell bicep curl
12 cheat DB hammer curl
3-4 rounds
8 dips
8 chest flys
8 Z-press
MOBILITY for Sunday 12/11/2022
Generally when it comes to programming through the holidays I want to keep things a tad more simple because we’ll have those who are well into travel, interrupting their regular training, tons of visitors, and the general lack of consistency.
Monday you’ll max out your front squat then retest the benchmark “ANDI”, doing 100 reps of four different exercises, which we last did 9/2/22, 10/8/21, and 1/26/21.
On Weightlifting Wednesday we’re working an alternating clean complex before a row/overhead squat couplet. This workout has a built-in rest period so the goal there is to go full-send on each attempt. Really important to know what the high-power, short time domain to help balance out all the longer, lower-powered workouts you’re used to. Think 15 minutes or more.
For Champagne Friday we’ll max out our shoulder presses before a 30 muscle-up/60 bar muscle-up/100 pullup retest (YAY NO BURPEES THIS TIME). Where is your pulling capacity at and what goals does this set for 2023?
Then on Saturday we have our annual Christmas-time workout: the 12 Days of CrossFit. It’s a chipper done in cumulative song format and it’s fun as hell. A tradition started by the first-ever CrossFit affiliate CrossFit North (which eventually turned into Level 4 CrossFit Seattle) and continued by us! And if you happen to miss out on this we’ll be doing it again on Wednesday 12/28.
