CrossFit Workouts for Week of 12/18-12/23/2023

Monday, December 18th

Workout

“THE CALI BEAR”

“THE CALI BEAR”

EVERY :30 FOR 20 MINUTES

1 Power Clean & Jerk (225/155)

*Beginners should scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics.

(Score is Weight)

Tuesday, December 19th

Workout

AMRAP x 16 MINUTES

16 Alt. Box Step-Overs (Athlete Choice)*

16 Burpees to a Target**

16 Box Jumps

100m Run

*Option to add DB and hold in Goblet Position.

**Target ideally is 6 inches above standing reach.

(Score is Rounds + Reps)

Post Workout Skill

ON AN 8:00 RUNNING CLOCK…

Practice Ring or Bar Dips*

*Skill Options…

Top/Bottom Ring/Bar Hold

Box/Bench Dips

Strict Ring/Bar Dips (Banded Optional)

(No Measure)

Wednesday, December 20th

Strength

5×5 Barbell Squat*

*Build to a Moderate weight and hold the same weight across all 5 sets.

Squat Options…

Back Squat

Front Squat

Overhead Squat

(Score is Weight)

Workout

5 ROUNDS FOR TIME

10 Overhead Squats OR Front Squats (115/75)

20/15 Cal Row

(Score is Time)

Thursday, December 21st

Workout

EMOM x 20 MINUTES

MIN 1 – 20 KB Goblet Alt. Lunges (Athlete Choice)

MIN 2 – 15/12 Cal Bike

MIN 3 – Max Sit-Ups

MIN 4 – Rest

(No Measure)

Post Workout Skill

EMOM x 7 MINUTES

Unbroken Toes To Bar or Hanging Knee Raise*

*Rep Options:

3 Reps

6 Reps

9 Reps

12 Reps

(No Measure)

Friday, December 22nd

Strength

EVERY 1:30 x 5 SETS

1 Power Snatch

+

2 Hang Power Snatches

*Start Light and build to Moderate.

(Score is Weight)

Workout

4 SETS

AMRAP x 3 MINUTES

1-2-3-and so on…

Power Snatch (Athlete Choice)*

2-4-6-and so on…

Push-Ups

-Rest 1:30 b/t Sets-

*Weight Options…

(95/65)

(135/95)

(155/115)

Start at the beginning of each AMRAP.

(Score is Lowest Rounds + Reps)

Saturday, December 23rd

Workout

“12 DAYS OF XMAS 2023”

FOR TIME*

Day 1 – Strict Pull-Up

Day 2 – 200m Run

Day 3 – DB Power Cleans (50/35)(35/20)

Day 4 – Jumping Pull-Ups

Day 5 – Box Jumps (24/20)

Day 6 – DB Front Squats

Day 7 – Toes to Bar

Day 8 – Alt. Jumping Lunges

Day 9 – DB Shoulder to Overhead

Day 10 – Single DB Sit-Ups**

Day 11 – No-Push-Up Renegade Rows***

Day 12 – DB Thrusters

*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 (3 reps) + Day 2 (2 reps) + Day 1 (1 rep)…and so on.

**Hold DB across chest.

***1 Rep = Row R + Row L.

(Score is Time)

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