CONDITIONING for Friday 1/1/2021
RESOLUTION
AMRAP in 9:00
18 hang power cleans
15 push press
12 front squats
9 thrusters
Ideally done with an empty barbell, you can also do this workout with a single-hand implement and alternate sides per rep or by sets. Post total reps completed to comments!
READ: How to Start CrossFit – CrossFit
WATCH: Here’s the workout, complete with a warmup, the workout, and a foam roller cool down
Day 12 of the 12 Days of FOUNDATION: do 12 rocking pistols
Or do 12 rocking pistols, 11 thrusters, 10 Devil’s press, 9 situps, 8 burpees, 7 high pulls, 6 v-ups, 5-second handstand, 4 hang squat cleans, 3 handstand/hand-release pushups, 2 wall walks, and a 100m run.
OR do the entire workout in cumulative song format (the same way the “12 Days of Christmas” song is sung)- which is how we’ll do the 8am Zoom workout!
CONDITIONING for Thursday 12/31/2020
KARAMU
AMRAP in 15:00
70 push press
60 step-ups
50 push press
40 step-ups
30 push press
20 step-ups
Ideally done with an empty barbell, you can do this with any loading you might have- a backpack works well! If you don’t have a box or anything to step-up on then just do lunges. Goal is at least one round. Post results to comments!
WATCH: The workout is mislabeled, but it IS the correct workout.
Our current restrictions are working, but we can’t let up yet. Today I announced I’m extending our current restrictions one additional week.
Please continue to mask up, avoid gatherings, and distance from others. pic.twitter.com/KpRTf6uA1z
— Governor Jay Inslee (@GovInslee) December 30, 2020
Day 11 of the 12 Days of FOUNDATION: Do 11 thrusters
Or do 11 thrusters, 10 Devil’s press, 9 situps, 8 burpees, 7 high pulls, 6 v-ups, 5-second handstand, 4 hang squat cleans, 3 handstand/hand-release pushups, 2 wall walks, and a 100m run
CONDITIONING for Wednesday 12/30/2020
CONFRONTATION
EMOM x 21:00
– 21 (kettlebell) high pulls
– 14 (kettlebell-facing) burpees
– 14 (kettlebell) swings
Adjust the volume as needed depending on your equipment. Goal is to work just past the :30 mark of every minute, resting and catching your breath before the next minute’s exercises. Post results to comments!
READ: The Science Behind Hangovers- And What to Do If You Get One – TED Ideas
WATCH: Today’s workout in video form!
Day 10 of the 12 Days of FOUNDATION: do 10 Devil’s Presses!
or do 10 Devil’s presses, 9 situps, 8 burpees, 7 high pulls, 6 v-ups, 5-second handstand, 4 hang squat cleans, 3 handstand/hand-release pushups, 2 wall walks, and a 100m run
CONDITIONING for Tuesday 12/29/2020
10:00 AMRAP
10 ground-t0-shoulder
10 double pogo hops
10 shoulder-to-overhead
Ground-to-shoulder and shoulder-to-overhead can be done with any sort of loading: a single or pair of dumbbells, kettlebells, a medicine ball, a sandbag, or a backpack. Double pogo hops can be done into and over a mat or with simple markings on the ground.
Post score to comments!
READ: The Lungs: Gas Exchange – CrossFit
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
