Dec 25, 2022
*Scheduling Note*
Monday 12/26:
- 0800 Open Gym
- 0930 CrossFit
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.
Conditioning
With a partner, one person working at a time, complete for time:
- 100 Dumbbell Thrusters
- 100 Burpees over the Dumbbell
- 100 Double Dumbbell Hang Snatch
- 100-120 Calories
30-minute time cap
Notes
Today’s workout is done with a partner. One person will be working at a time throughout the workout. Your score is the time to complete the prescribed work or the number of reps completed under the 30-minute time cap.
The dumbbell weight should be dictated by the more difficult movement for you. It should be a moderate weight. You should be able to maintain sets of 10 reps unbroken throughout the workout.
The burpees should take no longer than 7-minutes to complete. Adjust the number of reps, if needed.
The calories should take no longer than 6-minutes. Adjust the target number accordingly.
Dec 23, 2022
*Scheduling Note*
Monday 12/26:
- 0800 Open Gym
- 0930 CrossFit
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.
Conditioning
12 Days of CrossFit
- 1 Devil Press
- 2 Pull Ups
- 3 Push Ups
- 4 Toes to Bar
- 5 Dumbbell Thrusters
- 6 Dumbbell Squats
- 7 Burpee Box Jumps
- 8 Kettlebell Swings
- 9 Box Jumps
- 10 Step Ups w/ KB
- 11 Shuttle Runs
- 12 Wall Walks
Notes
This workout is performed just like the song. You will complete 1 devil press, then 2 pulls ups and 1 Devil press, then 3 push ups, 2 pull ups, and 1 devil press, and so on… Your score is the amount of cheer you bring to this workout.
Dec 22, 2022
*Scheduling Note*
Monday 12/26:
- 0800 Open Gym
- 0930 CrossFit
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 from position 1 + 1 Power Snatch from position 2 + 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 position 1 and 1 power snatch from position 2 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. Then dip and drive vertically for the power snatch from position 1. Pause for :01 when you receive the bar overhead. For the power snatch from position 2, focus on passing through position 1 on the way up and drive vertically. You can then drop and reset for the power snatch from the ground. Make sure the bar path looks just like it did during the slow pull.
Conditioning
For time
- 400m Run
- 21 Dumbbell Snatch
- 9 Wall Walks
- 15 Dumbbell Snatch
- 7 Wall Walks
- 9 Dumbbell Snatch
- 5 Wall Walks
- 400m Run
13:00 time cap
Notes
Today’s workout is a couplet of dumbbell snatches and wall walks with a run buy-in and cash-out. Your score is the time to complete the prescribed work or the number of reps completed under the 13-minute time cap.
The runs should take no longer than 2:30. Adjust the distance accordingly.
Use a moderate weight for the dumbbell snatches. The set of 21 should be done in about 2 sets. The set of 15 should take about 2-sets. And the set of 9 should be done unbroken.
If you cannot hold a pace of at least 5 wall walks per minute, consider adjusting the target height or number of reps.
Dec 21, 2022
*Scheduling Note*
Monday 12/26:
- 0800 Open Gym
- 0930 CrossFit
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 15:00:
- 5 Toes to Bar
- 10 Push Ups
- 15 Air Squats
Notes
Today’s workout is a simple triplet of toes to bar, push ups, and air squats. Your score is number of rounds and reps completed in 12-minutes.
The toes to bar should remain unbroken throughout the workout. Adjust the number of reps or substitute knee raises or sit ups.
You might consider breaking the push ups into 2 sets from the beginning to avoid reaching muscle failure. If you think you’ll hit failure too early in the workout, begin by having your hands elevated on a bench or a box.
The air squats is you chance to let your upper body rest. Make sure to move through a full range of motion at a smooth pace throughout the workout.
Dec 20, 2022
*Scheduling Note*
Monday 12/26:
- 0800 Open Gym
- 0930 CrossFit
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
Clean Pull + Power Clean
Notes
Today’s strength is a clean complex. You will complete 5 clean pulls and 1 power clean for 4 working sets. You will use the same weight for every working set and the goal is to successfully complete the lifts (the power clean will be the hard part) for all 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…
Focus on driving vertically for all 5 clean pulls. Keep the bar close to the body throughout the pull. Then focus on your foot work during the power clean. A star-fish power clean will not count as a successful rep and you will want to use the same weight the following week.
Conditioning
Every 2:00 for 5 rounds:
- 12 Dumbbell Farmer Carry Reverse Lunge Steps
- 3 Squat Cleans
Notes
Today’s workout is a couplet of lunges and cleans. You will complete a new round at the top of every 2-minutes. Your score is the total load successfully lifted across all 5 rounds. You may change your weight between rounds.
The lunges should be done with a moderate weight. Be sure to maintain a soft touch of the knee on the ground each step and complete the 12 reps without putting the dumbbells down.
The squat cleans should be heavy. Challenge yourself with the weight but note that if you miss a lift, your score for that round is 0.
