Please make sure to check out our schedule for this week!
Monday 12/26
“The Chief”
Max rounds in three minutes of:
– 3 power cleans (135/95 lbs)
– 6 perfect push-ups
– 9 air squats
Rest 60 seconds between rounds and complete a total of 5 rounds picking up where you left off on the previous round.
Tuesday 12/27
A) E3MOM x 15 min (5 sets):
– 5 bench press @ 20X1 (build to a tough set of 5 at tempo)
– 10 bent over reverse flys
– 15 hollow rocks
B) For time:
– 1K row
– 800m run
*This is a tester and should be done AFAP.
C) 3 rounds for efficiency:
– 6 double hammer grip bicep curls @ 4040
– 15 banded tricep pull downs
Wednesday 12/28
A) E3MOM x 12 min (4 sets):
– 6 goblet hold Bulgarian split squats per side @ 20X1
– 8-10 supinated bent over BB row @ 20X1
B) Every 6 min x 3-4 sets all out:
– 250m row sprint
– max effort set of unbroken wallballs
*Try and output same intensity for each round.
Thursday 12/29
A) E3MOM x 15 min (5 sets):
– 5 speed deadlifts @ 30X1 (halting 2 inches above ground)
– 3 seated box jumps (tall)
*Both movements should be as explosive as possible
B) E4MOM x 12-16 min (4-5 sets):
– 200m run
– 30 double unders
– 15 RKB swings (heavy)
– 10 burpees
Friday 12/30
A) Five sets of:
– strict overhead press x 2.2.2.2.2
(rest 10 seconds between doubles)
– R30S
– 10-15 hollow rocks
– R90S
B) 3 rounds for efficiency:
– sled pull x 1 lap (AFAP)
– 8 TGUP sit-up per side (heavy but steady)
– 10 KB overhead walking lunges (AHAP)
– 10-15 seated banded hamstring curls w/ pause (green band)
Saturday 12/31 – New Year’s Eve
8am Masters
9am CrossFit
10am Barbell
11am Intro To CrossFit
Sunday 1/1 – New Year’s Day
Gym Closed