CrossFit Workout Of The Day 12/22/2018

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CrossFit:

12 Days Of Christmas

note the difference in styles of both. rx is performed 1, 2-1, 3-2-1, 4-3-2-1, etc… rx+ is 1, 1-2, 1-2-3, 1-2-3-4, etc…

rx:

https://wodwell.com/wod/12-days-christmas/

rx+:

https://outlawcoach.wordpress.com/2011/12/23/111224/

Due to amount of equipment and spacing, if you want to do the rx+ version, you must come at 10. The 9am class will be the rx version only.

CrossFit Workout Of The Day 12/20/2018

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CrossFit:

The next few Thursdays will not be Half and Half like normal Thursdays…

All athletes complete:

***LEVEL UP OPPORTUNITY***

“Upper Body Push”

So in 25 minutes…

Complete tabata push-up with a partner if you missed last week

-then

Find a 1rm strict press

If athletes have lots of leftover time, have them complete the following strict press percentages using the same max they have been using this cycle:

75% x 5

85% x 3

These are not required, but should be done if there are athletes with a bunch of leftover time

Then:

AMRAP10:

10 KBS

10 Push-ups or HSPU

20 Abmat sit-ups

QuickFit:

AMRAP15:

200m run

10 Push-Press

200m run

15 Box Jumps

200m run

20 abmat sit-ups

CrossFit Workout Of The Day 12/17/2018

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CrossFit:

Strong and Shredded Portion today are both 23:

STRONG:

Deadlift Cycle Week 15: 3 x 1 x 95% (3 sets of 1 rep at 95% of 1RM)

Alternate with sets of 3 strict weighted Dips

SHREDDED:

7 minutes to Warm up to starting weight, then:

EMOM16:

M1) 1 Minute Max Reps Sumo Deadlifts at a moderate weight

1 min rest

M2) 1 Minute Max Reps push-ups (Please use the most difficult LM standard you can maintain)

1 min rest

Then:

rx:

AMRAP12:

5 Power Cleans 115/75

10 Pull-ups

15 double-unders

rx+:

AMRAP12:

5 Power Cleans 155/105

10 C2B Pull-ups

15 Double-unders

Optional Extra Work for the week:

If you believe you will make it past or did make it past the single arm russian KBS KB test, begin practicing the technique on the KB swing snatch

Practice and try to determine where you will fall on LM RINGS

3×4 Heavy Weighted Strict Pull-ups

3×10 Moderate weight Pistols (unweighted if necessary)

3×15 reverse hypers @LIGHT weight (especially if you are doing the deadlifting cycle)

5K row*

Do Tuesdays oly with the opposite movement

QuickFit:

In 15 minutes:

5RFT:

15 Burpees

15 Deadlifts

With remaining time, run for max distance

CrossFit Workout Of The Day 12/14/2018

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CrossFit:

22 minutes:

STRONG:

-Complete these percentages for both Strict Press and Front Squat

-Please partner up and go back and forth from front squat and strict press

-Front Squat Bars have priority on the racks. Strict press bars should come from the floor

-For front squat, please add 30lbs to your 1rm and calculate these percentages off of that number

-For press, please add 15lbs to your 1rm and calculate these percentages off of that number

Week 2 Cycle 4

70% x 3

80% x 3

90% x 3+

SHREDDED:

Warm up to starting weight, then at 6 min mark:

EMOM16:

M1) 1 Minute Max Reps Double DB/KB front Squats 1 Min Rest

M2) 1 Minute Max Reps abs (5 v-ups + 5 hollow rocks)

Then:

Fun Chipper Friday?

rx:

(12 min cap)

80 Double-unders

60 Wallballs

40 Snatches 95/65 or KBS

20 Thrusters

100m butcher sprint (20 per pole/empty)

CrossFit Workout Of The Day 12/18/2018

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CrossFit:

EMOM15:

Beginner:

1 Snatch Deadlift +

2 Power Snatch from knee +

1 OHS

Int/Adv:

EMOM15

1 Snatch Deadlift +

2 Hang Squat Snatch from just below knee

Then:

4 Rounds of 2 Minutes of Work and 2 minutes of rest:

20/15 cal row +

Max reps power snatch 95/65

rx+:25/17 135/95

QuickFit:

In the format of 1 min on, 1 min off for 16 minutes, complete AMRAP:

10/7 cal bike

20 Wallballs