Dec 30, 2022
Conditioning
With a partner, alternate couplets and complete 2 rounds for time:
- 20 Burpees over the Bar
- 23 Thrusters
+
- 20 Burpees over the Bar
- 23 Clean and Jerks
32-minute time cap
Notes
Today’s workout is done with a partner. Partner 1 will begin by completing 20 burpees over the bar and 23 thrusters. Then partner 2 will complete 20 burpees over the bar and 23 thrusters. Partner 1 will then complete 20 burpees over the bar and 23 clean and jerks. Partner 2 will then do the same. The team will then go through another round. Your score is the time to complete the 8 rounds of couplets (4 each) or the number of rounds and reps completed under the 32-minute time cap.
The burpees should never take longer than 1:30. Adjust the number of reps accordingly.
The barbell should be light. The thrusters should be done in 1-2 sets. The clean and jerks should be quick singles or small touch and go sets with quick breaks.
Dec 29, 2022
*Scheduling Note*
Tuesday 12/27 – Friday 12/30:
- 0615 CrossFit
- 0715 Open Gym
- 0900 CrossFit
- 1000 Open Gym
- 1130 CrossFit
- 1430 Open Gym
- 1700 CrossFit
*Barbell will be cancelled this week
All other days will be scheduled normally.
Strength
4 Sets
- 6-8 Dips @ 21X1
- 6-8/arm Rows @ 21X1
Notes
Today’s strength is dips and rows. You will alternate between the two exercises for 4 working sets, resting for 1-2 minutes between exercises.
The dips will be performed with a :02 negative, :01 pause in the bottom, and :01 pause at the top. Find a difficulty that allows you to hold the tempo for all 8 reps across all 4 sets. If you are successful, the following week you will increase the difficulty by adding weight, decreasing band resistance, etc. You may also substitute push ups if you are not yet ready for dips.
The same idea applies to the rows. If you successfully complete 8 reps across all working sets, add weight the following week.
Conditioning
Complete as many rounds as possible in 18:00:
- 20-40-60-80-100 Double Unders
- 10-20-30-40-50 Calories
- 5-10-15-20-25 Burpees to plate (2″)
Notes
Today’s workout is 18-minutes of double unders, calories, and burpees. You will start with 20 double unders and add 20 reps each round until you get to the round of 100, 10 calories and add 10 each round until you get to the round of 50, and 5 burpees and add 5 each round until you get to the round of 25. If you finish the round of 100 double unders, 50 calories, and 25 burpees, you will start back at 20 double unders. Your score is the number of reps completed in 18-minutes.
The double unders should not take longer than :20 for the round of 20 and each subsequent round should take no more than an extra :20. Adjust the number of reps or substitute single unders.
The calories should not take longer than :40 for the round of 10 and each subsequent round should not take more than an extra :40. Adjust the number or add fewer calories each round.
Burpees to a plate means that you will either jump or step on top of a bumper plate (no bigger than a 15#) after you come up from each burpee. The set of 5 should not take longer than :25 and each subsequent round should not take more than an extra :25.
Dec 28, 2022
*Scheduling Note*
Tuesday 12/27 – Friday 12/30:
- 0615 CrossFit
- 0715 Open Gym
- 0900 CrossFit
- 1000 Open Gym
- 1130 CrossFit
- 1430 Open Gym
- 1700 CrossFit
*Barbell will be cancelled this week
All other days will be scheduled normally.
Strength
Every minute for 8 minutes:
- 1 Slow Snatch Pull + 1 Power Snatch
Notes
Today’s strength is a snatch complex. At the top of every minute for 8-minutes, you will complete 1 slow pull and 1 power snatch from the ground. You may build across the 8 sets or stay at the same weight.
During the slow pull, focus on keeping your weight centered, the bar close to the body, and extend vertically. Make sure the bar path for the power snatch looks just like it did during the slow pull.
Conditioning
Complete as many rounds as possible in 10:00:
- 5 Deadlifts
- 4 Hang Squat Cleans
- 3 Front Squats
- 4 Wall Walks
Notes
Today’s workout is 10-minutes of a barbell complex and wall walks. Your score is the number of rounds and reps completed in 10-minutes.
The barbell complex should be completed with a light-moderate weight. The goal should be to complete the 12 reps (5 deadlifts, 4 hang squat cleans, 3 front squats) without putting the bar down each round.
The wall walks should take no longer than 1-minute to complete. Adjust the number of reps or stop short of vertical if needed.
Dec 27, 2022
*Scheduling Note*
Tuesday 12/27 – Friday 12/30:
- 0615 CrossFit
- 0715 Open Gym
- 0900 CrossFit
- 1000 Open Gym
- 1130 CrossFit
- 1430 Open Gym
- 1700 CrossFit
*Barbell will be cancelled this week
All other days will be scheduled normally.
Strength
Bench Press @ 21X1
Notes
Today’s strength is bench press. You will complete 4 working sets of 6-8 reps. Every rep will be performed with a :02 negative, :01 pause on the chest, and :01 pause between reps. You will use the same weight for all working sets. The goal is to complete 8 reps at the prescribed tempo for all 4 working sets. If you accomplish that, the following week you will use a slightly heavier weight. Here is an example of how this could look in practice:
Week 1: 100×8, 100×8, 100×7, 100×7
Week 2: 100×8, 100×8, 100×8, 100×7
Week 3: 100×8, 100×8, 100×8, 100×8
Week 4: 105×8, 105×8, 105×7, 105×7
Etc…
Conditioning
3 Rounds for time:
- 25 Kettlebell Swings
- 30m Forward Crawl (7.5m segments)
- 15-20 Calories
15-minute time cap
Notes
Today’s workout is 3 rounds of kettlebell swings, forward crawl, and calories. Your score is the time to complete 3 rounds or the number of rounds and reps completed under the 15-minute time cap.
The kettlebell should be light. Aim to complete the 25 reps in 1-2 sets each round.
The crawl is a contralateral movement. You should keep your back flat and parallel to the ground. This is not a bear crawl where your hips are high.
The calories should take no longer than 1:15 each round. Adjust the target accordingly.
Dec 26, 2022
*Scheduling Note*
Tuesday 12/27 – Friday 12/30:
- 0615 CrossFit
- 0715 Open Gym
- 0900 CrossFit
- 1000 Open Gym
- 1130 CrossFit
- 1430 Open Gym
- 1700 CrossFit
*Barbell will be cancelled this week
All other days will be scheduled normally.
Strength
Back Squat @ 21X2
Notes
Today’s strength is back squats. You will complete 4 working sets of 6-8 reps. Every rep will be performed with a :02 negative, :01 pause in the bottom, and :02 pause between reps. You will use the same weight for all working sets. The goal is to complete 8 reps at the prescribed tempo for all 4 working sets. If you accomplish that, the following week you will use a slightly heavier weight. Here is an example of how this could look in practice:
Week 1: 100×8, 100×8, 100×7, 100×7
Week 2: 100×8, 100×8, 100×8, 100×7
Week 3: 100×8, 100×8, 100×8, 100×8
Week 4: 105×8, 105×8, 105×7, 105×7
Etc…
Conditioning
3 Sets
In 2:30:
- 21-27 Calories
- 10 Toes to Bar
- Max Farmer’s Carry Walking Lunge Steps
Rest 2:30
Notes
Today’s workout is 4 rounds of 2:30 of work and 2:30 of rest. You will begin each work interval with a buy-in of 18-25 calories and 10 toes to bar. Then with the remaining time you will complete as many walking lunge steps as possible. Each step is 1 rep. Your score is the number of steps across all 3 sets.
The calories should not take longer than 1:30 to complete. Adjust the number of reps accordingly.
The toes to bar should be done in 1-2 sets each round. Adjust the number of reps or substitute knee raises.
The walking lunge is not done in any particular direction. You can go down and back along the gym, turning around as needed. The dumbbells should be a moderate weight. You will hold them in a farmer’s carry. You should be able to complete at least 12 steps without putting the weights down.
