Warm-up: Coach’s Choice
Strength/Skill: Clean (1 x 1 x 1 x 1 x 1 x 1 x 1)
Start at 75% and get AHAP. Lift on a 3-minute clock.
WOD: 15 Minute AMRAP
3 Cleans (70%)
9 Toes to Bar
RX+: 85%
Stimulus/Focus: Moderately heavy barbell and moderately challenging gymnastics.
Cool Down: Tabata Handstand Holds
Warm-up: Coach’s Choice
Strength/Skill: Push Jerk (5 x 5 x 5 x 5 x 5 )
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: Five 3-Minute Rounds
1 Complex (95/65)(65/45)
*3 Shoulder Press
*5 Push Press
*7 Push Jerk
30 Air Squats
15 Ab Mat Sit Ups
Rest the remainder of the 3 minutes. Repeat for a total of 5 rounds. The goal is to go as fast as you possibly can in order to have as much time to rest as possible. Aim to stay within 15 seconds of your original time. Record each round.
Cool Down: 3 Rounds
5 Strict Push Ups
5 Strict Pull Ups
Warm-up: Coach’s Choice
Strength/Skill: Review the Deadlift
WOD: Death by Deadlift
Stimulus/Focus: Lift every minute on the minute. Start with 1 rep and increase by one each time. The reps do not have to be touch and go. Once you cannot get the number of required reps in during the minute, go back to the number you could get and stay there for the remainder of the time if possible. RX weight is (135/95)(95/65).
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Rope Climbs
WOD: 4 RFT (30 Minute Cap)
100 Meter Run
1 Rope Climb
50 Double Unders
25 Burpees
Stimulus/Focus: This is a great little gasser. Push hard in each movement. Try to keep each round about the same amount of time as the previous.
Cool Down: 100 Flutter Kicks
Warm-up: Coach’s Choice
Strength/Skill: Overhead Squat (3 x 3 x 3 x 3 x 3 x 3 )
Start at 70% and get AHAP. Lift on 3-minute clock.
WOD: 16 Minute AMRAP
8 Overhead Squats (95/65)(65/45)
8 Pull Ups
RX+: 135/95; C2B
Stimulus/Focus: This workout will tax your shoulders. Try to keep all work unbroken or in two sets.
Cool Down: 50 Ab Mat Sit Ups
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: Floor Press (20 Minutes to Find Your 1 RM)
WOD: For Time (7 Minute Cap)
21-15-9
Floor Press (70% from Today)
Pull Ups
Stimulus/Focus: A push and a pull. Classic CrossFit WOD. Complete it as quickly as possible to give yourself time to rest before going into the second couplet.
For Time (7 Minute Cap)
21-15-9
Floor Press (70% from Today)
Row Calories
Stimulus Focus: Same idea–a push and a pull. Go hard on the rower. You’ll have one minute between the two WODs even if you don’t beat the time cap. The faster you work the more time you have to rest. Depending on class size, you may have to start the workout with this couplet.
Cool Down: Tabata Diagonal Plank Holds
Warm-up: Coach’s Choice
Strength/Skill: Front Squat (6 x 6)
Lift on a 3-minute clock. Use 80% for all lifts.
WOD: For Time (12 Minute Cap)
1-10 Front Squats (135/95)(95/65)
10-1 Handstand Push Ups
Masters RX: Seated DB Presses (35/20)
Stimulus/Focus: Weightlifting and gymnastics. Try to do as much work unbroken as you can.
Cool Down: 3 Rounds
5 Chest to Bar
20 Double Unders
Warm-up: Coach’s Choice
Strength/Skill: Set up your station for “The 12 Days of Christmas”
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)
Teen/Masters RX: KB (1/25#); WB (14/10); SB (20/15); G2O (25/15); MBC (14/10); GS (1/25#)
Start at 1
Then 2, then back to 1
Then 3, then 2, then 1
Repeat until you start with 12 and go back to 1!
Transitions are key. Know where you are going next. Just keep moving!
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (5 x 3)
Use 80% for all sets. Lift on a 2-minute clock.
WOD: 4 RFT (30 Minute Cap)
800 Meter Run
50 Deadlifts (95/65)(65/45)
Stimulus/Focus: Work those legs! Run hard and lift fast. Take short breaks when needed. Focus on good form.
Cool Down: 3 Rounds
10 GHD Sit Ups
10 GHD Extensions
