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!
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
