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...
CrossFit - Mon, Dec 19Warm Up 6 min AMRAP30 sec assault bike (mod pace)3 Dumbbell Squats (light weight - build across)3 Dumbbell Shoulder to Overhead (light weight - build across)3 Dumbbell Thrusters (light weight - build across)Workout Prep 2 sets:5/4 Calorie Assault Bike2 Dumbbell Thrusters*Build...
CrossFit - Sat, Dec 17Warm Up Dynamic Warm up with BarbellHigh Knees up and back Butt Kicks up and back Lateral Shuffle up and back Power Skips up and back Then grab barbells and complete: 8 Deadlifts 8 Muscle Cleans 8 Front Squat 8 Push Press 8 Goodmornings 8 Back Squats Metcon...
CrossFit - Fri, Dec 16Warm Up 6 min AMRAP5 Sumo Deadlift High Pulls (empty bar - build across)5 Push Press (empty bar - build across)5 Kip Swings5 Kipping Pull-ups2. Workout Prep1 set:3 Shoulder to Overhead3 Chest to bar3 Sumo Deadlift High PullMetcon (Time)5 Rounds15 Shoulder...