Warm up: Coaches Choice
Strength: Clean and Jerk
30 x 1 @ 60-65% of your most recent 1RM C&J. Go every 30 sec.
WOD: 6 Rounds for time:
200m Run
7 Burpees over bar (lateral)
5 Clean & jerks 135/95 lbs (95/65)
Time cap = 15 min
Stimulus: Stay low on the Burpees, and attempt to cycle the bar.
Cool Down: 3 rounds:
15 Hanging Knee Raises
20 “Bird Dogs”
Open Gym
Make up a missed wod:
This is your chance to make up a WOD you may have missed on your rest day.
Work on a goat:
Do you have any movements that you suck at, or hate to do? Then work on mastering them!
Mobility:
Sore? Fix that!
Warm-up: Coach’s Choice
Strength/Skill: Review the Movements and Get Set Up to Workout!
WOD: 12 Days of Christmas
1 – Wall Walk
2 – KB Swings (1.5/1)
3 – Pull Ups
4 – Wall Balls (20/14)
5 – HRPUs
6 – Slam Balls (30/20)
7 – Ab Mat Sit Ups
8 – G20 (45/25)
9 – Burpees
10 – Med Ball Cleans (20/14)
11 – T2B
12 – Goblet Squats (1.5/1)
Stimulus/Focus: This workout will make you think while you work! It goes like the song. You’ll do 1wall walk, then 2 KB swings, then 1 wall walk, then 3 pull ups, 2 kb swings, and 1 wall walk. You will end with 12 goblet squats all the way down to 1 wall walk.
Cool Down: Athletes’ Choice
Warm-up: Coach’s Choice
Strength/Skill: Double Under Skill Practice
WOD: Annie
50-40-30-20-10
Double-unders
Sit-ups
Stimulus: An absolute burner! Just settle in, and breath when it’s over.
WOD: 2k Row
Max Effort 2k Row
Stimulus: This row should be considered a “max effort” event. Pull hard, and stay braced, it’ll be over before you know it!
Cool Down: 3 Rounds:
100m Run
15 GHD Extensions
Warm-up: Coach’s Choice
WOD: Cindy
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Stimulus: Set a baseline for muscular endurance!
Cool Down: Alternating Tabata Superman/Hollow Rock Holds
Warm-up: Coach’s Choice
WOD: Fight Gone Bad
3 Rounds For Total Reps in 17 minutes.
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest.
Stimulus: How hard can you push for 1 minute, or 5………
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: The CrossFit Total
Back Squat
Shoulder Press
Deadlift
Stimulus: Time to set a strength benchmark for the New Year!
Cool Down: 1000m Row
