Dec 19, 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
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
For time:
- 75 Double Unders
- 15-20 Calories
- 50 Pull Ups
- 15-20 Calories
- 75 Double Unders
9:00 time cap
Notes
Today’s workout is a triplet of double unders, calories, and pull ups. Your score is the time to complete the prescribed work or the number of reps completed under the 9-minute time cap.
The double unders should take no longer than 1-minute. Adjust the number of reps or substitute single unders.
The calories should also take no longer than 1-minute. Adjust the target number accordingly.
The pull ups should be done in no more than 5-minutes. Adjust the number of reps or substitute jumping pull ups, ring rows, or banded pull ups.
Dec 18, 2022
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
2 Sets
Complete as many rounds as possible in 2:00:
- 4 Front Squats
- 8 Burpees over the Bar
Rest :30
Complete as many rounds as possible in 2:00:
- 4 Power Cleans
- 8-10 Calories
Rest :30
Notes
Today’s workout is 2 sets of two different 2-minute intervals with :30 rest between them. Your score is the total number of rounds and reps completed across 4 working intervals.
The barbell weight should be determined by the movement you find more challenging. You should be able to maintain the 4 front squats unbroken and the 4 power cleans done in under :16. Choose a moderate weight.
The burpees should take no longer than :40. Adjust the number of reps accordingly.
The calories should take no longer than :40. Adjust the target number accordingly.
Dec 16, 2022
Conditioning
With a partner, one person working at a time, complete 5 rounds for time:
- 25-35 Calories
- 24 Deadlifts
- 18 Hang Power Cleans
- 12 Shoulder to Overhead
30min time cap
Notes
Today’s workout is 5 rounds of calories, deadlifts, hang power cleans, and shoulder to overhead. Your score is the time to complete 5 rounds or the number of rounds and reps completed under the 30-minute time cap.
The calories should take no longer than 2-minutes each round. Adjust the target number accordingly.
The barbell weight should be light-moderate. The difficult movement here will most likely be the shoulder to overhead. Choose a weight that allows you to complete 6 reps unbroken each round.
Dec 15, 2022
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
Every 6:00 for 3 sets:
- 20 Toes to Bar
- 22-30 Calories
- 30 Wall Balls
5:00 time cap each round.
Notes
Today’s workout is a triplet of toes to bar, calories, and wall balls. You will complete a new round every 6-minutes. Your score is the total time from all 3 rounds.
The toes to bar should take no more than 3 sets. Adjust the number of reps or substitute knee raises or sit ups.
The calories should take no longer than 1:30 to complete. Adjust the target number accordingly.
Choose a light-moderate wall balls that allows you to complete the 30 reps in no more than 3 sets each round.
Dec 14, 2022
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
3 Rounds for time:
- 15-20 Calories
- 16 Dumbbell Step Ups
- 15-20 Calories
- 8 Double DB Hang Snatch
16:00 time cap
Notes
Today’s workout is 3 rounds of calories, step ups, calories, and double hang snatch. Your score is the time to complete 3 rounds or the number of rounds and reps completed under the 5-minute time cap.
The calories should take no longer than 1:15 each round. Adjust the target number accordingly.
The step ups will be done with two dumbbells held in a farmer’s carry. Adjust the box height and light-moderate dumbbell weight so that you can complete the 16 reps in 1-2 sets each round.
The hang snatch should be done unbroken throughout the workout. Use a light-moderate weight.
