Phase 4, Week 1 – A Day
A) Every 90 seconds x 5 sets:
1: 5 back squats @ 82%
2: 5 bench press @ 82%
B) 3 sets for quality:
– 8 medball hamstring curls
– 8 single arm DB rows / side
– 8 single leg Romanian deadlift / side
– 8 strict pull-ups (weighted if possible)
“Fight Gone Bad”
Three rounds of:
– wallballs (20/14)
– KB sumo deadlift high-pull (70/44)
– box jump (20/16”) – step down
– push press (75/45)
– row for calories
In this classic CrossFit workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round with a one minute break in between. When the minute changes, the athletes must move to next station. One point is given for each rep, except on the rower where each calorie is one point.
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
A) Every 6 minutes, for 4-5 sets:
– 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
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
“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
Merry Christmas and Happy Holidays!
The gym is closed until Tuesday, Dec. 26th.
“12 Days of Christmas”
1: DB man maker (35/25ish)
2: ring dips
3: thrusters
4: toes to bar
5: hang power cleans
6: pull-ups
7: shoulder to overhead
8: KB swings (53/35)
9: box jumps – SD (24/20”)
10: calories rowed
11: wallballs
12: burpees
RX+: 55/35 man maker, 115/75 barbell, 70/44 kettlebell
RX: 35/25 man maker, 95/65 barbell, 53/35 kettlebell
Scaled: 25/15 man maker, 75/45 barbell, 35/25 kettlebell
*Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.
*40 minute cut-off.