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:

Min 1-4: Max strict ring pull-ups in 25 seconds

Min 5-8: Max controlled supinated body rows in 25 seconds

Min 9-12: 10-30 second hang.

B. 10 minute AMRAP of:

20 Russian KB swings (70/44)

10 burpees.



A. Tempo overhead squats – 5×3 reps, with a 3211 tempo (3 seconds down, 2 seconds in the bottom, 1 second coming up, 1 second at the top). Work between 50-60% of your max overhead squat – at the lower end if you’re not as comfortable in the OH squat, at the higher end if you are comfortable. They are a great way to work on your position, and controlling the movement, and getting comfortable with driving up out of the bottom of the squat.

B. For total work time:

10 x 250 m row, rest 1 min between rounds. Compare to Oct 19 2017, May 15 2017, April 4 2017, Nov 22 2014, Feb 5 2014, May 15 2013, Oct 31 2013. For intervals this short, you have to pick a challenging pace, and then just hang on for the rest of the interval. Your rower will calculate the total work time if you check the memory after you’re done. Alternate with a partner if we’re short on rowers.



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.



A. “The Seven”:

This is a Crossfit.com workout, and in the original form, it is the following:

Seven rounds for time of:
7 handstand push-ups (modify to a challenging pushing movement)
7 thrusters at 135/95 pounds (modify to 60% of your max)
7 Knees to elbows
7 deadlifts at 245/170 pounds (modify to 55% of your max)
7 burpees
7 kettlebell swings at 70/44 pounds (modify as needed)
7 Pull-ups.

Compare to Aug 27 2017. There will be a 40 minute time cap on this workout.