CrossFit Workouts for Week of 12/26-12/30/2022

Monday, December 26^th

STRENGTH

5-5-5-5*

Push Jerk

*Start Light-Mod and build to Mod-Heavy.

(Score is Weight)

WORKOUT

6 SETS

32 Double Unders

8 Shoulder to Overhead (155/105)|(115/75)

32 Double Unders

-Rest 1:00 b/t Sets-

(Score is Slowest Set)

https://vimeo.com/783030285

Tuesday, December 27^th

EXTENDED WARM-UP

ON AN 8:00 RUNNING CLOCK…

Practice Chest to Bar Pull-Ups or Pull-Up Practice*

*Options…

Banded Strict Chest to Bar Pull-Ups

Pausing Chest to Bar Pull-Ups

2-for-1 Chest to Bar Pull-Ups

Pull-Up or

Banded Pull-Up Practice

(No Measure)

WORKOUT

1.) AMRAP x 10 MINUTES

2-4-6-8-and so on…

Front Squats (95/65)|(65/45)

Burpees Over Bar

Chest to Bar Pull-Ups

(Score is Total Reps)

-Rest 3:00 b/t P1 & P2-

2.) FOR TIME

40 Front Squats

30 Burpees Over Bar

20 Chest to Bar Pull-Ups

(Score is Time)

https://vimeo.com/783029668

Wednesday, December 28^th

STRENGTH

5-5-5-5*

Deadlift

*Start Light-Mod and build to Mod-Heavy.

(Score is Weight)

WORKOUT

ON A 3:00 RUNNING CLOCK…

400m Run

-Rest w/ Time Remaining-

Then Into…

ON A 5:00 RUNNING CLOCK…

600m Run

15 Deadlifts (225/155)|(155/105)

-Rest w/ Time Remaining-

Then Into…

ON A 7:00 RUNNING CLOCK…*

800m Run

20 Deadlifts

40 Sit-Ups

*For every rep not completed in the final 7:00 add :01 onto your total time. Score is the combined time that it takes you to complete each task.

(Score is Total Time)

https://vimeo.com/783029045

Thursday, December 29^th

WORKOUT

EMOM x 21 MINUTES

MIN 1 – :40 Max Cal Bike

MIN 2 – :40 Max Alt. DB Goblet Lunges (Athlete Choice, Heavy)

MIN 3 – :40 Max Strict Handstand Push-Up

(Score is Total Reps)

HSPU Option 1: Pike Push-up

HSPU Option 2: DB Strict Press

FINISHER

3 SETS*

AMRAP x 2 MINUTES

15 Single DB Curls

50′ Gun Walk

-Rest 1:00 b/t Sets-

*Pick up where you left off.

(Score is Rounds + Reps)

https://vimeo.com/783028375

Friday, December 30^th

STRENGTH

5-3-1-5-3-1*

Bench Press

*Start Moderate and build to Heavy. The second 5-3-1 should be heavier than the first.

(Score is Weight)

WORKOUT

5 SETS*

AMRAP x 2 MINUTES*

10 Slam Balls (30/20)|(20/10)

8 Ring Rows

6 Slam Ball Squats**

-Rest :30 b/t Sets-

*Pick up where you left off. **Slam Ball can be held any way.

(Score is Total Rounds + Reps)

https://vimeo.com/783027726