Archive Monthly Archives: December 2021

CrossFit WOD, December 31, 2021

12/31/2021

Power Clean and Jerk (Build to a Heavy 3 Rep)
– 15min. to work up to a Heavy 3 rep Power Clean and Jerk.

– You may touch and go or drop each rep. If you choose to drop between reps, pick the bar back up within 5-10 seconds.

– Rest as needed between sets.

Fitness
Metcon (AMRAP – Rounds and Reps)
(20)AMRAP

10 Alt. DB Snatches (15/10lb.)
5 Burpee Box Step Over(20/12)
10 Jumping Pull Ups
5 Push Jerks(45/35)

Level 1
Metcon (AMRAP – Rounds and Reps)
(20)AMRAP

20 Alt. DB Snatches (35/25lb.)
15 Burpee Box Jump Over(20/20)
10 Pull Ups
5 Push Jerks(115/75)

Level 2
Pluto (AMRAP – Rounds and Reps)
(20)AMRAP

20 Alt. DB Snatches (50/35lb.)
15 Burpee Box Jump Over(24/20)
10 Bar Muscle Ups
5 Push Jerks(155/105)

CrossFit WOD, December 30, 2021

12/30/2021

Single Leg Deadlift (3 x 8-10)
8-10 Reps on each leg
SUPERSET with;
10-15 Weighted DB Sit-Ups

Rest 2min. Repeat For 3 Total Working Sets.

Fitness
Metcon (AMRAP – Reps)
15min. to get as far as possible…
8-10-12-14-16-18-20
Cal Row
Toes-to-Rig
Front Rack Lunges 45/35lbs.

Level 1
Metcon (AMRAP – Reps)
15min. to get as far as possible…
8-10-12-14-16-18-20
Cal Row
Hanging Knee Raises
Front Rack Lunges 75/55lbs.

Level 2
Goofy (AMRAP – Reps)
15min. to get as far as possible…
8-10-12-14-16-18-20
Cal Row
Toes-To-Bar
Front Rack Lunges 95/65lbs.

*If you want, you can also start at 20 and go down. Your choice today!
It’s not meant to be finished so don’t worry about that. Some of you may get close though.

CrossFit WOD, December 29, 2021

12/29/2021

Warm-up
Today is an IWT (interval weight training) piece. The point of these is to focus on our heavy lifts without a time constraint and then hammer our cardio piece separately with a 9 out of 10 effort. You will build in weight each set but start at around 80% effort.

1.) Focus on good quality reps for the lifts.
2.) SMASH the cardio, but with an effort you CAN repeat 2 minutes later.
3.) Score is your total calories.
4.) The weight you lift is individualized, so challenge yourself as much as you can!

Interval Weight Training
3-5 Heavy Power Snatches or Clean and Jerks (80% effort+)
Immediately into;
2min. Assault Bike For Max Cals
Rest 2min. Repeat For 4 Total Sets
Snatch (4 x 3-5)
Clean and Jerk (4 x 3-5 )

Fitness
Metcon (Time)
5 Rounds For Time:
5 Hang Power Cleans(45/35)
10 Knee Push-Ups
20 Single Unders

Time CAP: 15min.

Level 1
Metcon (Time)
10 Rounds For Time:
5 Hang Power Cleans(95/65)
10 Hand Release Push-Ups
20 Single Unders(2 ct.)

Time CAP: 15min.

Level 2
Minnie Mouse (AMRAP – Rounds)
10 Rounds For Time:
5 Hang Power Cleans 115/75
10 Push-Ups
20 Double Unders

Time CAP: 15min.

CrossFit WOD, December 28, 2021

12/28/2021

Warm-up
We are going to spend the next 4 weeks focusing on single leg (unilateral) strength. I believe this is one of the most underrated cycles of training nowadays. You are going to balance out the strength between your stronger and weaker sides. You are going to see an increase in muscle size. And you are going to feel way stronger when you go back to traditional back squats and deadlifts.

Your goal is to just try to be at least 5% stronger each week. Shoot for 3 sets of 10 reps each week. Once you can do that, bump the weight up. That will probably knock you down to 8 or 9 reps and that’s fine! Next week, you can use the same weight and shoot for 3 sets of 10 or increase again anyway, but you MUST get at least 8 reps per set. Whether you go up in reps or weight, you are still getting stronger and that’s what we want 🙂

Bulgarian Split Squats (3 x 8-10 )
8-10 Reps on each leg
SUPERSET with/
10-12 Banded Abductors on each leg

Rest 2min. Repeat For 3 Total Working Sets.

Fitness
Metcon (AMRAP – Rounds and Reps)
10min. AMRAP:
15 Wall Balls 10/8
15 American KB Swings 35/18

Level 1
Metcon (AMRAP – Rounds and Reps)
15min. AMRAP:
15 Wall Balls 14/10
15 American KB Swings 44/25

Level 2
Mickey Mouse (AMRAP – Rounds and Reps)
15min. AMRAP:
15 Wall Balls 20/14
15 American KB Swings 53/35

CrossFit WOD, December 23, 2021

12/23/2021

Fitness
Metcon (Time)
1 Deadlift 135/95
200m Run
3 Burpees
4 Push Jerks 45/35lb
5 Knee Push Ups
6 Front Squats 45/35
7 Jumping Pull-Ups
8 American KB Swings 53/35
9 Sit-Ups
10 Cal Assault Bike
11 Toes-To-Bar
12 Hang Power Cleans 45/35

Level 1
Metcon (Time)
1 Deadlift 225/155
200m Run
3 Burpees
4 Push Jerks 95/65lb
5 Push Ups
6 Front Squats 95/65
7 Pull-Ups
8 American KB Swings 53/35
9 Sit-Ups
10 Cal Assault Bike
11 Toes-To-Bar
12 Hang Power Cleans 95/65

Level 2
12 Days of Kaizen Christmas (Time)
1 Deadlift 315/205
200m Run
3 Burpees
4 Push Jerks 135/95lb
5 HSPU’s
6 Front Squats 135/95
7 Pull-Ups
8 American KB Swings 70/53
9 Sit-Ups
10 Cal Assault Bike
11 Toes-To-Bar
12 Hang Power Cleans 135/95

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