12192018

CROSSFIT

12 Days of Christmas

(40 min cap/modify if needed as 2 rounds of 1-12) 

1- HSPU - open standard - scale down to heavy single DB Push Press

2- Hang Power Clean @115/75

3- Thrusters  115/75

4- Box jump overs 24/20

5- No push up burpees

6- Sit ups

7- Cal bike

8- Deadlift@115/75# 

9- Du’s

10- Pull-ups

11- Wall ball, 20/14#, 10/9ft

12- TTB

___

ENDURANCE

(Week 5)

A. 4-8 lemon squeezers, :10-:20 sec hollow hold; rest :30 secx6 complexes 

+

Teams of two (one working at a time/split evenly):

30 min amrap:

Row 1600 m (400 each)

Run 800 (400 m each) 

20 Push ups

+

:30 sec couch

:30 sec half pigeon

 

12182018

CROSSFIT

(Week 4)

Pick one:

Bike 1 min@goal 10 min bike rpm avg or slightly higher if maintainable

Rest 2 min

x6-8 (repeatable splits)

or

Row 500 m@goal 2k pace or :03-:05 faster than current avg

rest 2 min

x6 (repeatable splits)

+

A. Toes to bar tech work 10 min or

A. L-sit on the parallettes, :20-:60 secx4; rest 1:30

+

:30 sec thoracic opener

Banded lat stretch 

___

ENDURANCE

(Week 5)

A. Bent over barbell rows, 5x5; rest 2 min

+

2-4 Strict pull ups (weighted if possible)

12 Burpees

Run 400 m

rest 1 min

x3

+

B. Dumbbell side bends, 10x3; rest 1 min

+

Mini roll calf/bottom of feet

:20 sec puppy dog

:20 sec half pigeon

12172018

CROSSFIT

(Week 4)

A  Power snatch, 1.1x4; rest :20 sec/rest 2 min (no misses)

+

Teams of two (one working at a time/split however):

4 RFT:

8 Ring muscle ups or 24 CTB

18 Hang power snatch 115/75#

Run 400 m together

+

Lateral band walks, 10 each directionx3;rest 1 min

Three way banded hamstring

___

ENDURANCE

(Week 5)

A. Back squat, 2,2,2,2; rest 2-3 min

+

80 Cal Assault for time

*get off every 20 cals and perform 8 Thrusters 95/65#

+

Banded leg abductions 5 each sidex3; rest 1 mim

12152018

CROSSFIT

A. Reverse Dumbbell lunges, 16x3;(8 each side/do one side then the other); rest 1:30 between sets

+

12 min amrap:

4-10 Ring dips

10 Toes to bar

20 Cal bike or Row

+

Banded trap stretch

Banded lat stretch

Banded hamstring

:30 Sec couch

___

ENDURANCE

A1. Front raises, 8-10x3; rest 1 min

A2. Lateral raises, 8-10x3; rest 1 min

+

4RFT:

6-12 Push ups

14 Wall ball

18 Sit ups or 9 Toes to bar

___

Row Prep

Row 750m@goal 2k pace

rest 3 min

x3

+

A1.  10 Russian KBSx4 (mod loads); rest :20 sec

A2.  10 Heidensx4; rest 1 min

+

Banded hamstring stretch

Supine twist

 

12122018

CROSSFIT

(Week 3)

A  Back squat, 4,4,2,2; rest 2-3 min

+

(9 min time cap)

50 Thrusters for time 95/65#

*Every min perform 5 no push up burpee box jump overs 24/20”

+

5 min easy bike cool down  

:30 sec couch

:30 sec half pigeon

___

ENDURANCE

(Week 5)

A. 4-8 lemon squeezers, :10-:20 sec hollow hold; rest :30 secx6 complexes 

+

Teams of two (one working at a time/split evenly):

Row 1k

Run 800m (one lap each)

Row 2k

Run 800 m

Row 3k

Run 800 m

+

:30 sec couch

:30 sec half pigeon