A. Close-grip bench press – 4×10@60-65%. Aim to have all or part of your hands inside the knurling on the bar. This position works the triceps a bit more than a normal grip bench press, and we’re doing these because, well, many of you could use some more triceps pressing strength.
In between your sets, do a moderate effort set of controlled ring rows.
B. 12 minute AMRAP of:
10 strict knees-to-elbows
20 pistols (total, alternating legs)
30 foot handstand walk (substitute 1 lap of bear crawl, or a 30 second handstand hold)
Substitute weighted reverse lunges (2 DBs or KBs) for the pistols if needed.
A. Tempo front squats – 5×3 @ 65-70%, with a 32X1 tempo.
B. 5 rounds for time of:
3 laps heavy farmer’s carry (2 KBs or DBs)
30/20 calorie bike (sub row if needed)
C. Tabata planks – on rings, or on hands on the floor. Scale to elbows if needed.
A. Pull-up strength, EMOMx12:
B. For total work time:
A. Turkish get-up – Do 3 work sets of 2 reps (per arm) at a moderate weight. Aim for clean, smooth technique.
B. From crossfit.com on Dec 31 2019
12 minute AMRAP of:
1 strict pull-up, 2 push-ups, 3 air squats
2 strict pull-ups, 4 push-ups, 6 air squats,
Record your finishing point (e.g. 6 rounds + 4 reps) and your total number of reps. IF you think you’ll get more reps this way, you can start at a later round and increase from there (e.g. start at 4-8-12, then onto 5-10-15, etc.).
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.