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CrossFit Workouts for Week of 12/20-12/24/2021

Monday, December 20th  

WORKOUT

“RANNIE”

FOR TIME

50-40-30-20-10*

Double Unders

Sit-ups**

*400m Run After Each Full Round

**GHD Optional

(Score is Time)

POST WORKOUT STRENGTH

3-4 SETS FOR QUALITY

15 DB Glute Bridge Floor Press (Athlete Choice, Heavy)

15 Slow DB Glute Bridge-Up

-Rest 1:00 b/t Sets-

(Score is Weight)

https://vimeo.com/656795410/a878fd84ff

Tuesday, December 21st

STRENGTH

EVERY 1:30 x 6 SETS

Build to a Heavy Complex…

1 Snatch Pull

+

1 Power Snatch

+

1 Overhead Squat

*Start Moderate & Build to Heavy.

(Score is Weight)

WORKOUT

AMRAP x 15 MINUTES

1 Power Snatch (Athlete Choice, AHAP)*

2 Burpee Box Jumps (30/24)|(24/20)

4 Handstand Push-Ups

*Option for Full Snatch. Either choice, must be an automatic ‘heavy’ weight, no misses.

(Score is Rounds + Reps)

HSPU Option 1: Pike Push-Ups

HSPU Option 2: DB Strict Press

https://vimeo.com/656795104/3ce85f57eb

Wednesday, December 22nd

STRENGTH

6-6-6-6

Tempo Back Squat (2121) @ Heavy

-Rest as Needed b/t Sets-

(Score is Weight)

WORKOUT

FOR TIME

9-15-21-27-21-15-9*

Cal Row

KB Goblet Squats (70/53)|(53/35)

*Alt. Calories: 7-12-15-21-15-12-7

(Score is Time)

https://vimeo.com/656794843/59ae536497

Thursday, December 23rd

WORKOUT

EMOM x 20 MINUTES

MIN 1 – :50 Plank*

MIN 2 – :50 Cardio of Choice 1

MIN 3 – :50 Max DB No Push-Up Renegade Row (50/25)|(35/20)

MIN 4 – :50 Cardio of Choice 2

MIN 5 – :50 DB Heel Taps

*Round 1: Front Plank (Elbows or Hands)

Round 2: Side Plank (R)

Round 3: Side Plank (L)

Round 4: Reverse Plank

(No Measure)

https://vimeo.com/656794635/4b8235fba3

Friday, December 24th

WORKOUT

“12 DAYS OF CHRISTMAS”


DAY 1- Deadlift 225/155
DAY 2- HSPU
DAY 3- Burpees
DAY 4- HP Clean 95/65
DAY 5- Box Jumps
DAY 6- HR pushups
DAY 7- T2B
DAY 8- Wallball (20/14)
DAY 9- KB swings (35/53)
DAY 10- DU’s
DAY 11- Abmat SU
DAY 12- Walking lunges

*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.

(Score is Time)

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