Please take note of our upcoming holiday schedule:
- Thursday, December 24
- 0900 Park WOD
- Friday, December 25
- 0900 Park WOD
- Saturday, December 26
- 0900 Park WOD & 1000 CrossFit class
- Thursday, December 31
- normal schedule with no 1810 CrossFit class
- Friday, January 1
- 0900 Park WOD & 1000 Open Gym
Strength
Deadlift @ 20X1
- x 5 x 5 sets
Notes
Today’s strength is deadlifts. You will perform 5 sets of 5 reps, all at the same weight across. Take 4-6 warm up sets to build to a weight that feels likes a 7/10 difficulty. Use that weight for all 5 sets.
Every rep will be performed with a :02 lower and :01 pause at lockout. The goal is to tap the ground as softly as possible between reps.
Conditioning
In 15:00, complete:
- 3 Rounds:
- 14 Shoulder to Overhead
- 14 Front Rack Lunge Steps
+
- 40 Box Step Ups
+
- In remaining time, complete as many rounds as possible:
- 10 Wall Balls
- 10m Crawl
Notes
Today’s conditioning is 15 minutes and the goal is to complete as many rounds of wall balls and crawling as possible. Before you get to the wall balls and crawling, you have to complete 3 rounds of shoulder to overhead and lunges, then 40 step ups. Your score is the number rounds and reps of wall balls and crawling completed.
The shoulder to overhead should be at a light-moderate weight that allows you to complete the 14 reps in 1, maybe 2, sets. You may use dumbbells, kettlebells, or a barbell.
The lunges should be completed in 1 unbroken set each time. Try to use the same weights you are using for your shoulder to overhead.
The step ups should be done with a dumbbell or kettlebell and a box height that allows you to complete the 40 reps in 1 or 2 sets.
The wall balls should be completed in 1 set throughout the workout. It should not feel heavy, and remember that your legs will be tired by this point in the workout.
If you are inside the gym, complete the 10m crawl by going from the wall to the end of your station and back. If you are completing this at the park, you may go straight for 10m.