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16/12/2019

A. Deadlift – 3 @ 75, 80, 85, 90%, then 6 @ 75%.

B. 3 rounds for time of:

25 ring push-ups (modify reps or movement)

25 weighted step-ups (20/14 lb medicine ball)

25 toes-to-bar

For newer people, use a lower box and/or do the step-ups unweighted.

 

17/12/2019

A. Alternating for 5 sets:

– Challenging ring rows/strict pull-ups/weighted pull-ups for 5 reps – as tough as possible, so elevate the feet if needed on the ring rows.

– Barbell strict press – 2 reps, working up to a heavy set (not maximal). Aim for a bit more weight than last week, as the reps are decreased.

B. 15 minute row or bike using the following format (6 rounds):

Easy row 2 minutes

Hard effort for 30 seconds

“Easy” should be at about your 3-5 km pace.

“Hard” should be within 10 seconds of your fastest 500 m pace.

 

18/12/2019

A. Back squat – 5 @ 70%, 3 @ 75%, 2 @ 80, 85, 85%.

B. 3 rounds, not for time of:

4 laps (or 2 turf laps) of double KB carry (one overhead, one in suitcase carry)

15-30 GHD hip extensions (may be weighted with a light barbell for advanced athletes)

Max effort L-hang (modify to 1 leg L-hang, or tuck hang).

 

For the KB carries, you will obviously be limited by your overhead strength for these, so choose your weight based on that. You will have two KBs of the same weight. (DBs are also an option.)

 

19/12/2019

A. 12 Days of Christmas:

1 handstand push-up (or scaled equivalent)
2 toes to bar
3 pull-ups
4 push-ups
5 sit-ups
6 lunges
7 air squats
8 double-unders
9 deadlifts
10 power cleans
11 front squats
12 push jerks or push presses.

The pattern is just like the song. 1 on the first round, 2+1 on the second round, 3+2+1 on the third round. The barbell lifts in the later rounds are all done with the same weight, so choose wisely. Rx weight would be 135 pounds for men, and 95 pounds for women.

Compare to Dec 20 2018, Dec 20 2017, Dec 10 2016, Dec 21 2015, Dec 17 2014, Dec 21 2013.

20/12/2019

Skill work of your choice (or your coach’s choice), plus a conditioning workout from earlier this week OR an entire workout from earlier this week.

 

21/12/2019

A. 5 work sets of: 3-position snatch, working from the top down (snatch from mid-thigh, snatch from kneecaps, snatch from the floor).

B. 9 minute AMRAP of:

9 hang squat cleans (115/75)

9 push presses (same bar)

9 pull-ups.

Weights can be scaled up or down as needed. Aim for no more than 65% of your max push press, or 55-60% of your clean, depending on which is your limiting factor. Aim for unbroken sets of each movement. Compare to March 9 2019.

 

22/12/2019

A. From Nov 26 2017, and crossfit.com on Nov 9 2017:

5 rounds for time of:
15 dumbbell thrusters (50/35)
50 double-unders
1-3 rope climbs (3 as written on the mainsite. Scale to 3 rope pulls or 9 ring rows.)