Sunday, December 16 – Saturday, December 22

Posted on December 16, 2018 by Anna Follman

 

Sunday, December 16 – Rest Day

 

Monday, December 17

Strength: Front Squat

• Establish a 1 Rep Max [compare to 9/24/18]

WOD: 7 Minute Ladder for Total Reps [compare to 3/23/18]

CrossFit Games Open 18.5 [aka 12.5 & 11.6]

• 3 Thrusters (63/95)
• 3 Chest to Bar Pull-Ups
• 6 Thrusters (63/95)
• 6 Chest to Bar Pull-Ups
• 9 Thrusters (63/95)
• 9 Chest to Bar Pull-Ups
• 12 Thrusters (63/95)
• 12 Chest to Bar Pull-Ups
• 15 Thrusters (63/95)
• 15 Chest to Bar Pull-Ups

*Continue climbing the ladder until 7 minutes expire.

 

Tuesday, December 18

WOD Part 1: 10 Minute AMRAP

• 10 Deadlift (163/225)
• 50 Double Unders

WOD Part 2: Buy-In + AMRAP in 10 Minutes

Buy-In

• 500M Row

then AMRAP in remaining time…

• 15 KB Swing (35/55)
• 15 MB Sit-Ups (14/20)

Coach Led Mobility: 10 Minutes

• 1 min. Downward Dog
• 1 min. Cobra Pose
• 10 Banded Lying Supine Hamstring Stretch, each leg
• 10 Banded Prone Quad Stretch, each leg
• 1 min. Pigeon Pose, each leg
• 1 min. Scorpion Stretch, each side
• 1 min. Child’s Pose

 

Wednesday, December 19

Warm-Up: Movement & WOD Prep

WOD: 17 Minute AMRAP for Total Reps

CrossFit Games Open 13.1

• 40 Burpees [to 6″ Target]
• 30 Snatch (43/75)
• 30 Burpees [to 6″ Target]
• 30 Snatch (73/135)
• 20 Burpees [to 6″ Target]
• 30 Snatch (98/165)
• 10 Burpees [to 6″ Target]
• Max Snatch (118/210)

*Athletes must load their own bars. One barbell per person. Modify weight as needed to climb the ladder for the full 17 minutes.

 

Thursday, December 20

Strength: Hang Squat Clean

• 2-2-2-2-2

WOD: 40-30-20-10 for Time

• MB Clean (14/20)
• Box Jump (20/24)

*20 minute time cap. Box step-ups can be performed as RX today.

 

Friday, December 21

Strength: Push Press

• 2-2-2-2-2

WOD: 15 Minute EMOM

Minute 1:

• 8 Handstand Push-Up

Minute 2:

• 10/12 cal. Bike [EP] and 10/12 cal Row [PL]

Minute 3:

• 12 Slam Balls

*Modify handstand push-ups with [challenging] pike push-ups today.

 

Saturday, December 22 – Regular Classes Today! 

WOD: For Time

“12 Days of Christmas” [compare to 12/24/17]

1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1…

• 1 Jerk (93/135)
• 2 Power Clean (93/135)
• 3 Deadlift (93/135)
• 4 Burpees
• 5 Toes to Bar
• 6 Back Extensions
• 7 KB Swings (35/55)
• 8 Walking Lunges
• 9 Box Jumps (20/24)
• 10 V-Ups
• 11 calorie Row or Bike [EP]
• 12 Turkish Get-Ups (35/55)

*35 minute time cap. Bootcamp members can modify all barbell movements with a DB today!