CrossFit Workouts for Week of 12/28/2020-1/2/2021

Monday, December 28th      

SKILL

EMOM x 12 MINUTES

Min 1 – :45 Ring FLR Hold or Plank Hold

Min 2 – :45 Diamond Push-Ups

Min 3 – :45 Hollow Rocks

(No Measure)

WORKOUT

AMRAP x 14 MINUTES

4-6-8-10-12…etc

Strict Dips

Cal Bike

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

(Score is Rounds + Reps)

Tuesday, December 29th      

STRENGTH

ON A 15:00 RUNNING CLOCK…

Build to a Mod-Heavy Complex of:

1 Squat Snatch

+ 1 Hang Squat Snatch

+ 2 Overhead Squat

(Score is Weight)

WORKOUT

3 SETS ON A 5:00 RUNNING CLOCK…

500m Row

10 Squat Snatches (155/105)|(115/75)

Max Rope Climbs in Time Remaining…

-Rest 2:00 b/t Sets-

(Score is Reps)

Wednesday, December 30th

WORKOUT

FOR TIME

400m Run

Immediately Into…

5 ROUNDS

15 DB Hang Power Clean (50/35)|(35/20)

50 Double Unders

Immediately Into…

400m Run

(Score is Time)

Thursday, December 31st

*Regular class schedule*

BENCHMARK WORKOUT

“BALL DROP”

AMRAP x 8 MINUTES

20/15 Cal Bike

21 WB Front Squats (20/14)|(14/10)

-Rest 1:00-

AMRAP x 3 MINUTES

Max Bottom of the Active Squat Hold w/ WB*

*Everytime you break 5 Push-Ups

 -Rest 1:00-

AMRAP x 8 MINUTES

20/15 Cal Bike

21 WB Front Squats (20/14)|(14/10)

(Score is Rounds + Reps of the 8min Efforts)

COOL DOWN FOR RECOVERY

2:00 Walk & Shake Legs

2:00 EZ Bike

2:00 Foam Roll

Friday, January 1st

HAPPY NEW YEAR!

Kick off 2021 right with classes at:

6:00am w/Coach Tawnya,

8:30am w? Coach Anna,

& 5:00pm w/Coach Curtis

WODs TBD by each Coach!

All other classes cancelled for the day.

Saturday, January 2nd

*Class Schedule Change!*

6:00am Open Gym

7:00am CrossFit

8:00am Rowing (back by popular demand!)

9:00am Bootcamp

See you this week!

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