CrossFit Training WOD

Saturday – December 31

Strength:
1: Bench Press- Warm up, then:
–75%x 5, 85%x 3, 95%x 1+.
Add 5# to your bench press PB, then take the percentages from 90% of that number to find your percentages.

Work Capacity: Complete the following for time…

The goal is to accumulate 2000m row. Kicker is that at the top of every minute, perform the prescribed number of thrusters at 95#/65# before getting back on the ERG. It starts with row and goes like this:
0:00-1:00 = Row as many meters as possible .
1:00-2:00 = 1 thruster, row for meters
2:00-3:00 = 2 thrusters, row for meters
3:00-4:00 = 3 thrusters, row for meters
4:00-5:00 = 4 thrusters, row for meters
*Keep going until you get to 2000 meters or hit the 20 minute time cap.

Wednesday – December 29

Strength: Front squat: 10 rounds – Every 90 seconds perform:
-1x pause front squat + 1x front squat (Work up to a max 1+1 for the day)
*For the pause squat, pause for 3 seconds in the bottom position.

Work Capacity: Complete 6 rounds for time of:
10x 2-arm dumbbell hang squat clean (45#/30#)
6x handstand push-ups on dumbbells

Tuesday – December 27

Skill Work: 3 Rounds, not timed:
-25m yoke carry/farmers carry (Heavy)
-10x Turkish get ups, 5R/5La (Light weight)
-Shooters choice (You choose a skill that is a weakness and throw it in as the 3rd movement for today’s skill work)

Strength:
1: Push Press- Warm up, then:
-75%x 5 reps, 85%x 3 reps, 95%x 1+ reps.
Add 5# to your push press PB, then take the percentages from 90% of that number for the next 3 weeks of this cycle.

Work Capacity: “Heavy Jackie”…reversed. Complete each of the following for time:
-30x chest to bar pull ups
-50x thrusters (95#/65#)
-1000m row

Monday – December 26

Strength:
1: Snatch: 10 rounds – Every 2 minutes, perform:
-1x snatch + 2x hang squat snatch (Work up to a max for the day)

2: Complete 1 round of:
-Max rep unbroken snatch (135#/95#)
*These do have to be unbroken, meaning the barbell cannot stop moving and both hands must remain on the bar during the whole set.

3: Back squat: Warm up, then:
-75%x 5 reps, 85%x 3 reps, 95%x 1+ reps.

Work Capacity: Complete the following for time:
-15x burpees jumping over the barbell
-5x snatch (155#/105#)
-12x burpees jumping over the barbell
-4x snatch (155#/105#)
-9x burpees jumping over the barbell
-3x snatch (155#/105#)

Core: 3 rounds:
-3x Pause snatch halting deadlifts (Light – Medium weight)
*Pause for 1 FULL second at 1″ below the knee + 1 second at the launch position.

Saturday – December 24

“12 Days of Christmas – Invictus Style”
1 Lap (Run or Row 300 Meters)
2 Snatches (155/105 lbs)
3 Thrusters (155/105 lbs)
4 Muscle-Ups
5 Burpees
6 Toes to Bar
7 Chest-to-Bar Pull-Ups
8 Kettlebell Swings (48/32 kg)
9 Box Jumps (30″/24″)
10 Strict Handstand Push-Ups
11 Ground to Overhead (155/105 lbs)
12 Man-Makers (55/35 lb DBs)

Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . .
1 – 1 Lap (Run or Row 300 Meters)
2 – 2 Snatches (155lbs) 1 Lap (Run or Row 300 Meters)
3 – 3 Thrusters (155lbs) 2 Snatches (155lbs) 1 Lap (Run or Row 300 Meters)
4 – 4 Muscle-Ups 3 Thrusters (155lbs) 2 Snatches (155lbs) 1 Lap (Run or Row 300 Meters)

Friday – December 23

Strength:
1: Clean and jerk – 10 rounds, every 2:30 minutes, perform:
-3x Hang clean pulls + 1x hang clean + 2x jerk (Work up to a max for the day. Use the first half as warm up sets and last 5 should be medium-difficult.

2: Deadlift: Warm up, then:
-70%x 3 reps, 80%x 3 reps, 90%x 3+ reps.
Add 10# to your deadlift PB, then take the percentages from 90% of that number for your working weights.

Work Capacity: Complete the following for time:
10x thrusters (135#/95#)
50x double-unders
8x thrusters (135#/95#)
40x double-unders
6x thrusters (135#/95#)
30x double-unders
4x thrusters (135#/95#)
20x double-unders
2x thrusters (135#/95#)
10x double-unders