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
Here is the schedule for the next couple of weeks!
…
If you have a friend or family member coming into town who does CrossFit at another gym and would like to drop in for a class, please refer them HERE.
A) EMOM x 12 min (4 sets)
1: 6-8 BB Romanian deadlifts @ 20X1
2: 8-10 DB floor press @ 20X1
3: 20 sec side plank per side
B) EMOM x 12-18 min (4-6 sets)
1: 12/9 cal row
2: 20-30 double unders + 4-8 pull-ups
3: 8-10 burpees
*Scale to 60 single unders. If needed scale reps down to keep up with pace.
*Rx is completing 6 sets at max number for all movements.
Check out our revised holiday schedule for the next couple of weeks!
…
Monday 12/19
A) E2MOM x 6 min (3 sets)
– 1 (squat) clean + 2 split jerks
*Perform at 55-65% and pause 2 sec in catch position on jerks.
+
E2MOM x 14 min (7 sets)
– 1 (squat) clean + 1 split jerk
*Work up from 70% to something heavy but mechanically sound.
B) E3MOM x 12-15 min (4-5 sets):
– 15 deadlifts (135/95, 115/75, 95/65)
– 12 hang power cleans
– 9 front squats
– 6 shoulder to overhead
*These sets should be as UB as possible.
*Goal is to be sharp with the movements and to cycle them efficiently.
Tuesday 12/20
A) EMOM x 12 min (4 sets)
1: 6-8 BB Romanian deadlifts @ 20X1
2: 8-10 DB floor press @ 20X1
3: 20 sec side plank per side
B) EMOM x 12-18 min (4-6 sets)
1: 12/9 cal row
2: 20-30 double unders + 4-8 pull-ups
3: 8-10 burpees
*Scale to 60 single unders. If needed scale reps down to keep up with pace.
*Rx is completing 6 sets at max number for all movements.
Wednesday 12/21
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
Thursday 12/22
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+%.
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
Friday 12/23
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.
Saturday 12/24
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
Sunday 12/25 – Christmas
Gym Closed
A) E2MOM x 6 min (3 sets)
– 1 (squat) clean + 2 split jerks
*Perform at 55-65% and pause 2 sec in catch position on jerks.
+
E2MOM x 14 min (7 sets)
– 1 (squat) clean + 1 split jerk
*Work up from 70% to something heavy but mechanically sound.
B) E3MOM x 12-15 min (4-5 sets):
– 15 deadlifts (135/95, 115/75, 95/65)
– 12 hang power cleans
– 9 front squats
– 6 shoulder to overhead
*These sets should be as UB as possible.
*Goal is to be sharp with the movements and to cycle them efficiently.
8am Masters CrossFit
For time with a partner:
– 2000 m row
– 80 RKB swings
– 1500 m row
– 80 sit-ups
– 1000 m row
– 80 goblet squats
9am CrossFit
For time:
– 800 m run
– 20 deadlifts (225/155)
– 100 double unders
– 600 m run
– 15 hang power cleans (185/125)
– 75 double unders
– 400 m run
– 10 shoulder to overhead (135/95)
– 50 double unders
Men’s scaled loading:
185 → 135 → 95
135 → 95 → 65
Women’s scaled loading:
125 → 95 → 65
95 → 65 → 35
10am Barbell – Snatch
A) 3 sets:
– 3 position snatch @ 55-65%
B) 3 sets:
– 2 pause snatch @ 70-80%
*full snatch with a pause for two full counts at knee cap
C) 6 sets:
– 1 snatch at 80+%
*try and get to at least 95%
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.
B) 3 sets for efficiency:
– box push x 1 length (AFAP)
– 6-8 strict toes to bar @ 2110
– 2 laps heavy KB front rack walk with 5 squat on each end (20 total squats
– 6-8 BB good mornings @ 20X1
A) E2MOM x 6 min (3 sets):
– 3 position snatch
(high hang, hang, floor)
*Build from 55-65%.
+
E2MOM x 14 min (7 sets)
– 1 snatch
*Build from 70-101% with 5% jumps.
B) Every 6 minutes x 3-4 sets for times (all out):
– 20/15 cal row
– suicide sprint (touch lines)
– 10 toes to bar