CrossFit Workouts for Week of 12/26-12/30/2023

Monday, December 25th

No workout today. Merry Christmas!!

Tuesday, December 26th

Strength

EVERY 1:30 x 6 SETS*

1 Power Clean

+

2 Hang Power Cleans

*Start Light and end Moderate-Heavy.

(Score is Weight)

Workout

ON A 12:00 RUNNING CLOCK…

Max Cal Bike*

*Every 2:00, including 0:00, complete Reps of Hang Power Cleans (135/95)(95/65)*.

Hang Power Clean Reps:

RND1 = 12

RND 2 = 10

RND 3 = 8

RND 4 = 6

RND 5 = 4

RND 6 = 2

(Score is Total Cals)

Wednesday, December 27th

Workout

EMOM x 20 MINUTES

MIN 1 – 1-3 Rope Climbs or 5-7 Strict Pull-Ups

MIN 2 – 10 Strict Handstand Push-Ups or DB Strict Press (Athlete Choice, Moderate)

MIN 3 – Max Burpees

MIN 4 – Rest

(Score is Lowest Round of Burpees)

Thursday, December 28th

Strength

Front Squat

ON A 10:00 RUNNING CLOCK…

Build to a Moderate-Heavy 3-Rep Front Squat*

Workout

3 ROUNDS FOR TIME

400m Run

25 Sit-Ups

10 Front Squats (135/95)

(Score is Time)

Friday, December 29th

Workout

EVERY 3:00 x 5 SETS

50 Double Unders

20 KB Swings (53/35) (35/26)

Max Pull-Ups in Time Remaining*

-Rest 1:30 b/t Sets-

*Option for Banded or Jumping Pull-ups or Bar or Ring Muscle-Ups.

Sub 100 Single for DU’s.

(Score is Lowest Pull-Up Reps)

Saturday, December 30th

Strength

Bench Press

5×5*

Workout

IN TEAMS OF 2…

AMRAP x 15 MINUTES*

5 Hand Release Push-Ups

10 Alt. Lunges

15 Up-Downs

*P1 completes a full round while P2 completes Max Cal Row. Once P1 has completed a full round, partners will switch.

(Score is Total Cals)

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