CrossFit - Fri, Dec 30Metcon (Time)Teams of 28 sets (each/1:1)23/18 Calorie Ski (OR Row)23/18 Calorie Bike Erg (OR another bike)Time Cap 48 MinutesWarm-up1 set:2:00 Ski2:00 Row(slow and steady)2. Workout Prep1 set:5/4 Calorie Ski5/4 Calorie Row(at workout pace)...
CrossFit - Thu, Dec 29Warm-up3 min Machine-into-4 World's Greatest Stretch (each side)-into-3 sets (PVC or Empty Bar)3 Muscle Snatch3 Overhead Squats3 Muscle Cleans3 Front Squats3 Push PressWeightliftingSnatch (5 x 1)Perform 5 singles within 60-75% of 1RM SnatchEvery 90 Sec Clean and Jerk (5 x 1)Clean and...
CrossFit - Wed, Dec 28Warm-up3 Rounds:1:00 Row25 Single Under10 Alt. Leg V-Up5 Wall Ball Front Squats5 Wall Ball Push Press2. Workout Prep1 Set (at workout pace)5 Wall Balls (at workout weight)15 Double Unders5 Toes to BarMetcon (Time)3 Rounds30 Wall Balls (20/14)60 Double Unders30 Toes to...
CrossFit - Tue, Dec 27Warm-up2:00 Machine-into-2 sets (empty bar)5 Clean Grip Deadlifts5 High Pulls5 Hang Muscle Cleans5 2in Drops- into -2 sets (empty bar)2 Power Cleans2 Hang Power Cleans (below the knee)2 Hang Power CleansWeightlifting3 position Clean (Weight)1 Power Clean + 1 Below the Knee...
CrossFit - Mon, Dec 26Warm Up 3 Minutes on a Machine Into3 sets30-second Knee Plank (elbows)5 Snatch Push Press5 Overhead Squats* Start with a PVC Pipe and progress to an empty barbellWeightliftingOverhead Squat (1 x 1)In 20 Minutes work to a heavy single OHSMetcon (Time)5-10-15-20-15-10-5Pull-upsGHD’s...
CrossFit - Sat, Dec 24Metcon12 Days of Christmas Barbell Style (Time)For Time 1 Deadlift 2 Hang Power Cleans 3 Front Squats 4 Shoulder Presses 5 Back Squats 6 Push Presses 7 Thrusters 8 Squat Cleans 9 Push Jerks 10 Hang Power Snatches 11 Overhead Squats 12 Clusters All using a single barbell (95/63) ...
CrossFit - Fri, Dec 23Warm Up 3:00 Machine of choice (increase intensity every 1:00)- into -3 sets30 seconds Jump Rope5 Slam Balls (Wallballs)3 Up Downs**2. Workout Prep**1 set3 Sandball Slams10 Double Unders5 Sit UpsMetcon (AMRAP - Reps)5 sets1:00 Max Sand Ball Slams (50/30)1:00 Max Double...
CrossFit - Thu, Dec 22Warm Up 3 sets3 Snatch Grip Push Press3 Overhead Squats3 Pressing Snatch Balance3 Snatch Balance* Have athletes start with a PVC Pipe and progress into a light, empty barbell as they warm through the sets. *Weightlifting Snatch Balance (1 x 1)Heavy...
CrossFit - Wed, Dec 21Warm Up 3 sets:5 Empty Bar Front Squats5 Empty Bar Shoulder Press3 Empty Bar Push Jerks10 Alternating V-UpsWorkout Prep 2 sets:2 Pull-ups3 Push ups4 Air SquatsWeightlifting Front Squat x 1 + Push Press x 1 + Push Jerk x1 (1 Front...
CrossFit - Tue, Dec 20Warm Up Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows)* 10 minutes with a PVC or Empty Barbell* Perform 3-5 reps at each movement-into-3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty...