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)
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
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.
Gym Closed – Merry Christmas!
8am Masters
12 rounds for time with a partner:
– 12 RKB swings
– 10 DB thrusters
– 200m run
*Partners will alternate after each movement.
9am CrossFit
For time with a partner:
– 2000/1600m row
– 150 wallballs (20/14)
– 1500/1200m row
– 100 pull-ups
– 1000/800m row
– 50 burpees over rower
10am Barbell – Clean & Jerk
A) 4 sets:
– 1 x 3-position clean + 1 x push jerk + 1 x split jerk
*Build from 55-65%.
B) 6 sets:
– 1 clean + 1 jerk
*Build 65-95%.
C) 3 sets:
– 3 x clean pulls at 100-105%
– 8-10 single arm DB strict press @ 20X1
A) Take 15 minutes to build to a new 10 rep max on back squat.
*Only do 1-5 reps on your build up sets then 10 on the weight you’re testing.
*If you completed all 10 last week then add 5-10+lbs.
*Last time for this.
B) 3 sets for efficiency:
– box push x 1 length (AFAP)
– 20 single leg cross-over toes to bar (10/side)
– 10 KB overhead walking lunges (AHAP)
– 10-15 supine medball hamstring curls w/ pause
*Sub KB OH carry with KB front rack walking lunges x 12 reps if the OH position isn’t there.
A) E2MOM x 6 min (3 sets):
– 3 position snatch
(high hang, hang, floor)
*Build from 55-65%.
+
E2MOM x 6 min (3 sets)
– 1 snatch pull + 1 snatch
*Build from 70-85%.
+
E2MOM x 6 min (3 sets)
– 1 snatch
*Build from 85-95+%.
*Last day in cycle.
B) 3 rounds for time:
– 400m run
– 20 alternating DB snatch (55-75/25-45)
– 15 box overs (24/20”)
C) 3 sets for efficiency:
– 15 banded pull-aparts
– 10 DB pull overs @ 2111
A) Every 3 minutes, for 12 minutes (4 sets):
– 12-20 alternating pistols (6-10/leg)
– 8-10 horizontal ring rows @ 20X1
– 10 hollow rocks
B) Every 5 min x 4-5 sets @ 80-90% pace:
– 500/400m row
– 20 RKB swings (53/35)
– 10 toes to bar
C) Mobility:
– 90 degree bench stretch x 2-3 min/ leg
– BB quad smash x 1-2 min/leg