The gym will be on regular schedule Tuesday – Sunday this week. Come on in!
Monday 12/25 – Christmas
Gym Closed
Tuesday 12/26
“The Deuce” (Week 3 – last one!)
A) Bench press @ 80%
– 2 minutes max reps
– R4M
– 2 minutes max reps
– R4M
– 2 minutes max reps
B) Back squat @ 80%
– 2 minutes max reps
– R4M
– 2 minutes max reps
– R4M
– 2 minutes max reps
*You may rack the weight as many times as needed during the 2 minutes. Each person will be teamed up with a spotter. Safety is the biggest priority. If you feel your form start to break down, rack the weight and reset. The goal is to keep weight the same as the last two weeks and increase the number of total reps for both movements.
C) “Arm Farm” x 2 sets:
*Don’t put DBs down!
– 10 french press
– 10 double bicep curls
– 10 skull crushers
– 10 palms up/down curls
– 10 cheat hammer curls
– 10 standing overhead press
– 10 bench press
R3-4M between sets
Wednesday 12/27
A) E2MOM x 5 sets:
– Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 85%
+
B) E2MOM x 3 sets:
– Speed Deadlift x 3 reps @ 70%
C) For time:
– 400m run
– 40 KB swings (70/44, 53/35, 44/25)
– 400m run
– 40 wallballs (20/14)
– 400m run
Thursday 12/28
A) Every 5 minutes, for 35 minutes (7 sets) for times:
– Row 500/400 meters
– 8 strict pull-ups
– 12 toes to bar
– 16 push-ups
*Scale movement and/or rep number to uphold intensity. First few sets should be close to unbroken.
B) 3 sets for quality:
– 20 reverse snow angels
– 20 sec side plank / side
Friday 12/29
A) E2MOM x 8 sets:
– hang clean + clean
*Not TnG. Reset between reps.
*Build to something heavy with perfect movement.
B) EMOM x 4-7 sets:
1: 5 power cleans + 5 burpees over the bar (135/95, 115/75, 95/65)
2: 10-15 wallballs (20/14)
3: 40 double unders
RX+: 155/105, 20 wallballs, 50 double unders
Saturday 12/30
8am Masters
9am CrossFit
10am Intro to CrossFit / Open Gym
Sunday 12/31 – New Year’s Eve
Gym Closed
