CrossFit Training WOD

Wednesday – December 21

Strength/Work Capacity: 10 rounds (30 minutes) – EMOM, complete:
-Min 1 = 15m sled/prowler push (Medium weight)
-Min 2 = 6-8x touch and go cleans (Shooters Choice)
-Min 3 = Max rep unbroken chest to bar pull ups
*For the TnG cleans, you can choose the weight, but keep in under 70kg/50kg. It has been awhile since I have programmed any TnG so more looking to get some barbell cycling work in. For the pull ups, the minimum number is 5 and max number is 15. Grip is going to come into play in the last 5 rounds but I’d like you to be audacious in choosing a number that you can hold for all 10 sets.

Tuesday – December 20

Strength:
1: Push Press- Warm up, then:
-70%x 3 reps, 80%x 3 reps, 90%x 3+ reps. Superset each triple with 1x legless rope climb.
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: Complete the following for time:

-100x 2-arm Russian KB swings (2×53# KB/2×35# KB)
*Kicker = Any time that the KBs stop moving, immediately perform a 200m sandbag run (50#/30#).

Monday – December 19

Strength:
1: Snatch balance: 10 rounds – Every 90 seconds, perform:
-1x drop snatch + 1x snatch balance (Once you fail at the drop snatch, continue up to a heavy snatch balance.)

2: Complete 1 round of:
-Max rep overhead squat (bodyweight)
*These do not have to be unbroken, but the barbell must stay overhead and cannot go below eye level.

2: Back squat: Warm up, then:
-70%x 3 reps, 80%x 3 reps, 90%x 3+ reps.

Work Capacity: 5 rounds – 3 minute AMRAP of:
-3x power snatch (95#/65#)
-6x toes to bar
-9x push up
*Rest 60 seconds between each round/3min AMRAP

Core: 3 rounds:
-6x Pause hang snatch pulls (Light – Medium weight)
*Pause for 1 FULL second at the launch position and before exploding into a snatch pull. The barbell does not have to be taken to the ground between reps.

Saturday – December 17

Skill Work: 3 Rounds, not timed:
-10x triple unders
-3x unbroken box jump overs (Treat these like hurdles. Meaning, do not land on top of the box and simply jump over the entire box. You choose the height)
-60 second AMRAP L-sit ring dips

Strength:
1: Bench Press- Warm up, then:
– 65%x 5, 75%x 5, 85%x 5+.
Add 5# to your bench press PB, then take the percentages from 90% of that number to find your percentages.

Work Capacity: “Fight Gone Bad!”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

*If you feel good, get in some Oly lifting instead of the work capacity or replace the skill work. Shooters choice.

Friday – December 16

Strength:
1: Clean and jerk – 10 rounds, every 2:30 minutes, perform:
-1x power clean + 1x clean + 1x jerk superset with 3x 2-arm KB thrusters (2x 53#/2x 35#)

2: Deadlift: Warm up, then:
-65%x 5 reps, 75%x 5 reps, 85%x 5+ reps.
Add 10# to your deadlift PB, then take the percentages from 90% of that number for your working weights.

Work Capacity: Complete 5 rounds for time:
-12x KB snatch, left arm (53#/35#)
-12x KB snatch, right arm (53#/35#)
-3x rope climb
-250m row
-Rest 3 minutes

Wednesday – December 14

Strength: Sled Sprints – Complete 5 rounds of:
-25m sled sprint (2/1 plate) + 25m sled sprint (1/0 plate) + 150m sprint (slick)
-Rest 2-3 minutes between rounds or if you have a partner, then 1 person works while the other rest. If you are the partner resting, shadow your buddy and help take the weight off at the 25m mark and then the harness off at the 50m mark so the transitions are fluid.

Work Capacity: Complete the following for time:
-30x wall-ball (30#/20#)
-Run 1 mile
-30x wall-ball (30#/20#)
*Any time you break the wall-balls, immediately perform 10 burpees.

Core: Complete 4 rounds of:
-5x Good morning (Work up to a medium-heavy weight)
-10x standing barbell Russian twist (AHAP)
-Rest as needed

Tuesday – December 13

Skill Work: 3 Rounds, not timed:
-25m seated sled pull (medium/explosive)
-3x 3-pause ring dips (2 second pause in the bottom, mid/parallel, top positions)
-200m farmers carry (2×70# KB/2×53# KB)

Strength:
1: Push Press- Warm up, then:
-65%x 5 reps, 75%x 5 reps, 85%x 5+ 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: Complete each of the following for time:

1: For time:
-20x calories on Assault bike
-9x squat clean + thruster (165#/115#)

At the 05:00 mark, move to:

2: For time:
-20x calories on Assault bike
-12x squat clean (165#/115#)

At the 10:00 mark, move to:

3: For time:
-20x calories on Assault bike
-15x clean (165#/115#)

Monday – December 12

Strength:
1: Establish a daily max vertical jump

2: Back squat: Warm up, then:
-65%x 5 reps, 75%x 5 reps, 85%x 5+ reps.
Add 10# to your back squat PB, then take the percentages from 90% of that number for the next 3 weeks of this cycle.

Work Capacity: “Snatch Bear Complex” 5 rounds -For max load:
-7x unbroken snatch bear complex
*1 rep = 1x power snatch + 1x overhead squat + 1x snatch push press + 1x overhead squat. It is OK to link reps into a squat snatch + snatch balance.
*Rest as needed between rounds

Core: 3 rounds:
-8x Snatch grip RDL (Light – Medium weight)(You choose the weight)
*Pause for 1 FULL second at the launch position and full extension.