CrossFit Workouts for Week of 12/6-12/10/2021

Monday, December 6th  

SKILL

ON A 12:00 RUNNING CLOCK…

Practice Ring Muscle-Up

BEG – Practice Low-Ring Transitions

INT – Practice Jumping Ring Muscle-Ups

ADV – Practice Strict Ring Muscle-Ups

(No Measure)

WORKOUT

FOR TIME

12-9-6

Ring Muscle-Ups

DB Devil’s Press (50/35)|(35/20)

DB Suitcase Lunges*

*L+R = 1-Rep

(Score is Time)

RMU Option 1: Jumping RMU

RMU Option 2: Pull-Ups or Ring Rows

https://vimeo.com/651831298/814b6c8a73

Tuesday, December 7th  

WORKOUT

4 SETS

30 Unbroken Wall Balls (20/14)|(14/10)*

12/10 Cal Bike

-Rest 1:30 b/t Sets-

*Adjust reps as needed to a number that is tough, but doable to complete unbroken. Option to go (30/20)|(20/14)

(Score is Slowest Set)

https://vimeo.com/651831208/5a69ca9e8e

Wednesday, December 8th     

STRENGTH

ON A 15:00 RUNNING CLOCK…

Build to a Mod-Heavy Complex of:

1 Power Clean

+

1 Hang Power Clean

+

1 Power Clean

(Score is Weight)

WORKOUT

5 ROUNDS FOR TIME

9 Power Cleans (135/95)|(95/65)

18 Knees to Elbow

27 Box Jumps (20)

(Score is Time)

https://vimeo.com/651831055/117b45ea5b

Thursday, December 9th

WORKOUT

FOR TIME

500/400m Row

50 Sit-Ups

5 Rope Climbs

400/300m Row

40 Sit-Ups

4 Rope Climbs

300/200m Row

30 Sit-Ups

3 Rope Climbs

200/150m Row

20 Sit-Ups

2 Rope Climbs

100m Row

10 Sit-Ups

1 Rope Climb

(Score is Time)

https://vimeo.com/651830902/6839fe0867

Friday, December 10th

STRENGTH

7-5-3 Sumo Deadlift*

*Work up to or beyond weight in workout. Superset working sets w/ 1:00 Tuck Hold.

(Score is Weight)

WORKOUT

EMOM x 18 MINUTES

MIN 1 – 40 Double Unders into Max Sumo DL (275/185)|(185/135)

MIN 2 – 10 Up-Downs Over Bar into Max Hand Release Push-Ups

MIN 3 – Walking Rest

(Score is Total Reps)

https://vimeo.com/651830734/851e7530c3

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