CrossFit WOD, December 24, 2019


Tuesday

Warm-up
Warm-up
2 QUICK ROUNDS…
5 Bootstrappers
10 Squat Jumps

2 QUICK ROUNDS…
5 Push Ups
10 Plank Shoulder Taps

2 QUICK ROUNDS…
10 Empty Barbell Deadlift
5 Muscle Clean + Push Press

Workout
“12 DAYS OF NCFIT” (Time)
FOR TIME*
Day 1 – 100m Run
Day 2 – Power Clean (185/125)|(135/95)
Day 3 – Burpees to a Plate
Day 4 – DB Push Press (50/35)|(35/20)
Day 5 – Toes to Bar
Day 6 – Hand Release Push-ups
Day 7 – Plate Ground to OH (45/35)|(35/25)
Day 8 – Wall Balls (20/14)|(14/10)
Day 9 – Deadlifts (185/125)|(135/95)
Day 10 – Walking Lunges
Day 11 – DB Thruster
Day 12 – Bar Muscle-Ups

*Workout flows just like the Holiday song…each day represents the number of reps. Start at Day 1 (1 rep), then do Day 2 (2 reps) + Day 1 (1 rep) , Day 3 (3reps) + Day 2 (2 reps) + Day 1 (1 rep)…and so on.

CrossFit WOD, December 23, 2019


Monday

Warm-up
Warm-up
400m Group Jog

Into…

AMRAP x 4:00
10 Supermans
10 Scap Push Ups
5 Push Up to Pike

Strength
Push Press (5-5-5)
5-5-5
Push Press*

*Set 1 – 30-40% x 5
Set 2 – 40-50% x 5
Set 3 – 50-60% x 5

*Deload week from Wendler. Reps should be smooth and mechanics perfect.

Workout
Metcon (3 Rounds for reps)
3 SETS
500m Row
400m Run

-Rest 2:00 b/t Sets-

Finisher
Metcon
3 SETS
15 Tuck-Ups on Rower
30 Glute Bridge-Ups

CrossFit WOD, December 22, 2019


Sunday

Warm-up
Warm-up
AMRAP x 3 MINUTES
5 Inch Worms + Push-Up
5 Bootstraps
10 PVC Pass Thrus
10 Hollow Rocks

-Short Rest then Into-

AMRAP x 4 MINUTES
5 Snatch Grip RDL
5 Snatch Grip Behind the Neck Strict Press
5 Snatch Grip Push Press
10 Scap Pull-Ups
5 Kip Swings

Partner Workout
Metcon (Distance)
IN TEAMS OF 2…

AMRAP x 17 MINUTES*
P1 Completes…
6 Toe to Bar
5 Power Snatch (95/65)|(65/45)
4 Overhead Squat
100m Sprint or 50 Mountain Climbers**

P2 Completes…
Max Meters on Rower

*P1 completes a full round of the work while P2 rows for max meters. After the full round, partners switch. Score for the workout is total meters.

**For the Mountain Climbers, perform with knee passing the waist. Each time the knee comes up is 1-rep.

Cool Down
Warm-up
FOR RECOVERY
4:00 of Group Flow Stretching
1:00 of Rebound*

*Rebound is lying prone and still while slow nasal breathing.

CrossFit WOD, December 21, 2019


Saturday

Warm-up
Warm-up
3 ROUNDS (8:00):
6/6 Single Arm KB Strict Press —> 6/6 SA RKBS —> 6/6 SA KBS
8/8 Split Squat —> 8/8 Single Arm KB FR Split Squat —> 8/8 SA OH KB Split Squat
10 KB DL —> 10/10 Single Leg RDL (no weight)—> 10/10 KB Single Leg RDL
:30 Plank —> :30 Hollow Hold —> :30 Bar Hang

Skill
Metcon (Weight)
5 SETS*
2/2 Single Arm KB Russian Swing
2/2 Single Arm KB Clean
2/2 Single Arm KB Snatch

-Rest as Needed b/t Sets-

*Start light and build every other set. Goal is to perform unbroken. For the clean & snatch, bell comes from the waist.

Workout
Metcon (Time)
FOR TIME
150 Russian KB Swing (70/53)|(53/35)*

*Every minute, including 3,2,1 go…perform 10 Box Jumps (24/20). Standard for Russian today is eye-level and only slight bend in the elbow.

CrossFit WOD, December 20, 2019


Friday

Warm-up
Warm-up
E-Z 500m Row

into…

3 ROUNDS FOR QUALITY (feel the positions!)
10 Barbell Deadlifts (pause at mid-thigh)
7 Hang Muscle Cleans (open rack further each rep)
5 Front Squats (hold bottom and bounce out of hole slow)
3 Strict Presses (press up hard and push body through bar)

Strength
Clean and Jerk (1×1)
ON A 10:00 RUNNING CLOCK…
Build to "Heavier" Single Squat Clean and Jerk*

*Immediately before workout, build up quickly to 15-25% heavier than workout weight

Workout
“CALIFORNIA LOVE” (Time)
FOR TIME
30 Squat Clean & Jerk* (155/105)|(115/75)

*Athletes must perform 5 Burpees after every 5 reps of C&J. Workout ends with 5 Burpees after the 30th rep.

Cool Down
Warm-up
FOR RECOVERY
5:00 Foam Rolling*

*Focus on quads and hips

CrossFit WOD, December 19, 2019


Thursday

Warm-up
Warm-up
1:00 Easy pace on Bike/Row/Ski

Then…

ALT EMOM x 12 MIN:
Min 1: Alt. Lunges → Jumping Split Lunges → Alt. Box Step Ups → Box Step Overs
Min 2: Single Unders → High Jump Singles → High Knee Single Unders → Dubs
Min 3: Hollow/Tuck Hold → Superman Hold → Forearm Plank → :25/:25 Side Plank

Then…
1:00 Hard pace on Bike/Row/Ski

Workout
Metcon (AMRAP – Reps)
EMOM x 15 MINUTES
MIN 1 – MAX DB Box Step-Overs (40/30)|(30/20)/(24/20)
MIN 2 – MAX Double Unders
MIN 3 – MAX Weighted Plank Hold (45/35)|(35/25)

*:50 work / :10 rest for all working minutes.
**If you have a weighted jump rope, use it. For all athletes, add additional load to the plank hold.

Score is combined total of Step Overs and DU

Finisher
Metcon (AMRAP – Reps)
IN TEAMS OF 2…

AMRAP x 6 MINUTES
Weighted Sit-Ups (30/20)|(20/10)*

*Hold single DB across chest. P1 works for minute 1 while P2 holds P1’s feet. P2 works for minute 2 while P1 holds P2’s feet…and so on alternating minutes until the end of the AMRAP.

CrossFit WOD, December 18, 2019


Wednesday

Warm-up
Warm-up
PART 1
3 minutes Bike or Row…
Min 1: Easy
Min 2: Moderate
Min 3: Hard

PART 2
AMRAP x 5 MINUTES
10 Tempo Air Squat (31X1)
8 Up Downs
6 Push Up to Down Dog
4 Broad Jumps

Strength
Front Squat (1RM)
ON A 20:00 RUNNING CLOCK…
Build to 1RM Front Squat*

*Retest of 1RM from beginning of Wendler Cycle

Workout
“SPEED DEMON” (Time)
3 ROUNDS FOR TIME
30 Single DB Front Squat (35/25)|(25/20)
30 Up-Downs

-Hard Cap 8:00-

CrossFit WOD, December 16, 2019


Monday

Warm-up
Warm-up
3 Rounds (10:00 Hard Cap)
10 Scap Push Up→ 8 Push Up to Down Dog→6 Pike Push Up
10 Strict Press→ 8Push Press→ 6 Push Jerk
1:00 Row (EZ→Mod→Hard)

Strength
Push Press (1RM)
ON A 15:00 RUNNING CLOCK…
Build to 1RM Push Press*

*Retest of 1RM from beginning of Wendler Cycle

Workout
“PUSH. PULL.” (Time)
FOR TIME*
3-6-9-12-9-6-3
Push Jerk (155,105)|(135,95)

*15 Cal Row After Every Set

-15:00 Hard Cap-

Optional Cool Down
Warm-up
FOR RECOVERY
3:00 Foam Rolling Upper Back / Lats
3:00 Foam Rolling Inner Thighs / Quads

CrossFit WOD, December 17, 2019


Tuesday

Warm-up
Warm-up
AMRAP x 8 MINUTES
8/8 Suitcase Deadlift
8/8 Single Arm DB Bent Over Row
:20 Hollow Hold → :20 Hollow Body Hang
8/8 Single Arm DB Floor Press
8/6 Cal Bike

Extended Warm-up
Warm-up
EMOM x 8 MINUTES
MIN 1 — 5-8 DB Renegade Rows*
MIN 2 — :20 Hollow Hold / :20 Hollow Bar Hang

*1 Rep = Push-up + Row L + Row R

Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 MINUTES
5 Strict or C2B Pull-Ups*
10 Hand-Release Push-Ups
15/12 Cal Bike

*Athlete choice each round on Strict or C2B Pull-Ups

CrossFit WOD, December 15, 2019


Sunday

Warm-up
Warm-up
3 ROUNDS…
8/6 Cal Bike
10 PVC Pass Thrus
10 Up-Downs → 10 Burpees → 10 Burpee Broad Jumps
10 Lunges → 10 Jumping Lunges → 10 Barbell Back Rack Lunges
5 Behind the Neck Strict Press

Extended Warm-up
Warm-up
3 SETS
3-5 TNG Power Snatch*

*Building in weight each set but must be performed unbroken. Goal is to practice cycling the barbell.

Workout
Metcon (Time)
FOR TIME
20-16-10
Power Snatch (95/65)|(65/45)
Back Rack Forward Lunge

-Rest 3:00-

16-12-8
Power Snatch (115/75)|(75/55)
Back Rack Forward Lunge

-Rest 3:00

8-6-4
Power Snatch (135/95)|(95/65)
Back Rack Forward Lunge