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)

POPULAR POSTS

SCHEDULE YOUR FREE INTRO

Talk with a coach about your goals. Get the plan to achieve them.

FILL OUT THE FORM TO GET STARTED

Take the first step towards getting the results you want!

By providing your phone number, you agree to receive text messages from CrossFit Fixx