Daily Workouts
1. 3 Rounds for time:
500m Row
80 ft. KB Farmer's Carry (2 KBs/DBs)
80 ft. KB Lunge (1 KB/DB)
2. Single Leg Strength Work:
Reverse Lunge to Pistol Progression
Start at 1 and progress as you're able.
5-7 sets of 10 reps in total
1. Reverse Lunge
2. Reverse Lunge + Plantar Flexion
3. Reverse Lunge + Back Foot Raise
4. Pistol with back foot behind front foot
5. Pistol with back on front foot
6. Pistol 2 feet down + 1 foot up
7. Pistol
3. Muscle-up Skill Work
1. 10 Sets on a 1:15 Timer:
2 Power Snatches +
3 Overhead Squats
-Build as technique allows
2. CrossFit Open Workout 11.1 & 14.1
10:00 AMRAP
30 Double-unders
15 Power snatches (75/55)
Partner Workout
5 Sets:
Partner 1: 400m Run
Partner 2: Bike until runner returns
15:00 AMRAP
10 Toes to Bar
15 Wall Balls
20 Calorie Row
1. 10 Sets on the minute:
1 Hang Power Clean +
1 Front Squat +
1 Split Jerk
-Build as technique allows
2. 5 Sets:
5 Deadlifts (build)
5 Strict HSPU
20:00 EMOM
A. :30 DB Box Step-overs
B. :30 Double-unders
C. :30 Pull-ups
D. :30 Echo Bike
Strict Muscle-up Progression
2 x 20 Wall Foam Rolls
2 x 20 Parallette Shoulder Extensions
5 x 3 False Grip L Pull-ups
5 x 3-5 Strict Ring Dips
1. 10 Sets on a 1:30 Timer:
3 Power Snatches +
3 Overhead Squats
-Build as technique allows
2. 10:00 AMRAP
10 Air squats
9 DB snatches, right arm (50/35 lb)
10 Push-ups
9 DB snatches, left arm
"Laura"
Partner Workout
21:00 AMRAP
30 Calorie Row
20 Burpees Over Rower
10 Power Cleans (155/105lb)
4 Rounds for time:
800m Run
22 Thrusters (95/65)
For Time:
20-40-60-80-100 Double-unders
10-20-30-40-50 Calorie Echo Bike
Female Calories:
8-16-24-32-40
8:00 AMRAP
2 Wall Walks
2 Deadlifts (315/205)
8:00 EMOM
8 DB Box Step-overs
5 Rounds for time:
15 Burpee Box Jump-overs
30/24 Calorie Row
2 Rounds for time
50 DB Snatches (50/35)
25 Toes to Bar
50 Wall Balls (20/14)
CLOSED
Merry Christmas!
Teams of 4:
24:00 AMRAP
Bike
Med Ball Step-ups
Row
200 ft D-ball Carry
Rotate one movement forward every time the athlete that is on the D-ball Carry completes 200 feet.
"12 Days of Christmas"
100m Run
2 Strict Pull-ups or Muscle-ups
3 DB Push Press
4 DB Power Cleans
5 Burpees
6 Toes to Bar
7 Jumping Squats
8 DB Snatches
9 Push-ups
10 DB Lunges
11 Box Jumps
12 DB Squat Clean Thrusters
-Performed like the song. 1, then 2-1, then 3-2-1, etc.
3 Rounds for time:
50 Double-unders
25 Wall balls
25 KB Swings
20/15 Calorie Echo Bike
Bench Press
8 x 6
-If possible, add 5-10 lbs from last week
-Complete on a 2:15 timer
-Week 3 of 3
Strict Pull-ups
9 x 1-6
-Complete on a :45 timer
-If possible, increase reps from last week or add weight
-Week 3 of 3
5:00 AMRAP
10 Barbell Push-ups
:15 Hollow Rocks
5 Sets:
500m Row @ 2K Pace
5 Power Cleans (build)
20 Walking Lunges
-Rest as needed between sets in order to maintain consistent 2K pace on each 500m row.
Back Squat
12 x 2
-If possible, add 5-10 lbs from last week
-Complete each set every minute on the minute for 12 minutes
-Goal today is SPEED through the movement
-Week 3 of 3
Good Mornings
4 x 5
4 Sets:
25 Bottom Half Straight Leg Sit-ups
20 Hollow Body Hanging Leg Raises
24:00 EMOM in Teams of 3:
A. 10 DB Box Step-overs
B. 20 Sit-ups
C. Row for Calories
D. Rest
Team score is total calories rowed.
"Nate"
20:00 AMRAP
2 Muscle-Ups
4 Handstand Push-Ups
8 KB Swings (70/53)
Back Squat
9 x 3 @ 70%
-Complete each set every minute on the minute for 9 minutes
-Goal today is SPEED through the movement
-Week 2 of 3
Good Mornings
4 x 5
4 Sets:
25 Bottom Half Straight Leg Sit-ups
15 Hollow Body Hanging Leg Raises
5 Sets:
2:00 Echo Bike (hard)
1:00 Echo Bike (easy)
:30 Double-unders
:30 Echo Bike (easy)
Pacing Goal: Consistent output on the bike on all five 2:00 hard efforts and consistent reps on double-unders all five sets. Choose your pace wisely and ride as easy as needed during the recovery intervals to achieve those goals.