CrossFit WOD, December 6, 2020

Sunday

Warm-up
Warm-up
3 SETS (10:00 Cap)
10 Tempo Push-Ups (31X1)
10 Slow Single DB Sumo Stance Good Morning
10/10 Half Kneeling Shoulder Presses
10 Box Step Overs

Post-Workout Strength
Metcon
3 SETS FOR QUALITY
8-12 Tricep Kickbacks
8-12 Single DB Skull Crushers
Max Banded Tricep Extension

-Rest 1:00 b/t Sets-

(No Measure)

Workout
Metcon
FOR TIME
50 DB Push Press (35/20)|(20/15)
25 DB Renegade Rows
50 Box Jump Overs (20)
25 DB Renegade Rows
50 DB Push Press

(Score is Time)

Partner Workout Option
Metcon
IN TEAMS OF 2…

FOR TIME
100 DB Push Press (35/20)|(20/15)
50 DB Renegade Rows
100 Box Jump Overs (20)
50 DB Renegade Rows
100 DB Push Press

*P1 works while P2 performs a Plate Bear Hug Hold (45/35)|(35/25). For work to be complete, plate must be held by resting partner. Split up the reps as needed.

(Score is Time)

CrossFit WOD, December 5, 2020

Saturday

Warm-up
Warm-up
AMRAP x 8 MINUTES*
5 Inch Worms
5 Behind the Neck Snatch Grip PVC Presses
5 Back Rack PVC Jumping Squats
10 Alt. Cossack Squats (PVC Optional)
5 Muscle Snatch

*Tia Clair Toomey’s Snatch Warm-Up. Barbell Optional after the first round.

Skill
Metcon
3 SETS FOR QUALITY
4 Hang Snatch High Pull
+
3 Hang Muscle Snatch
+
2 Overhead Squat
+
1 Hang Squat Snatch

*Sets 1 / 2 with empty barbell. Set 3 with light load.

(No Measure)

Workout
Metcon
5 ROUNDS FOR TIME
500/400m Row
9 Hang Squat Snatches (115/75)|(75/55)

(Score is Time)

Finisher
Metcon
2-3 SETS FOR QUALITY
1:00 Side Plank (R)
1:00 Elbow Plank
1:00 Side Plank (L)

-Rest 1:00 b/t Sets-

(No Measure)

CrossFit WOD, December 4, 2020

Friday

Warm-up
Warm-up
4 ROUNDS
5 Inch Worms + Push-Up
10 Scap Pull-Ups
10 Bootstrappers
:15 Active Bar Hang
:15 Top of Ring Dip Hold

Strength
Deadlift (1×2 / 1×2 / 1×2+)
DEADLIFT
1×2 @ 80% (Moderate) of 2RM
1×2 @ 85-90% (Mod-Heavy)
1×2+ @ 95% (Heavy)*

*As many reps as possible w/o failure…no more than 4-6.

(Score is Weight)

Workout
Metcon
4 SETS
10 Unbroken "Library" Deadlifts (Athlete Choice, Heavy)
15 Strict Ring or Box Dips (:01 Pause at Top)
10 Strict Toe to Bar or Knee to Chest

-Rest 1:00 b/t Sets-

(Score is Weight)

Cool Down
Warm-up
FOR QUALITY
1:00 Lying Banded Hamstring Stretch (R)
1:00 Lying Banded Hamstring Stretch w/ Crossbody Twist (R)
1:00 Lying Banded Hamstring Stretch (L)
1:00 Lying Banded Hamstring Stretch w/ Crossbody Twist (L)

(No Measure)

CrossFit WOD, December 3, 2020

Thursday

Warm-up
Warm-up
3 SETS
20 Jumping Jacks
100m Jog
10 Elbow Punches

Into …

3 SETS
20 Single Unders
100m Run
10 Strict Press

Strength
Shoulder Press (1×2 / 1×2 / 1×2+)
STRICT PRESS
1×2 @ 80% (Moderate) of 2RM
1×2 @ 85-90% (Mod-Heavy)
1×2+ @ 95% (Heavy)*

*As many reps as possible w/o failure…no more than 4-6.

(Score is Weight)

Workout
Metcon
7 SETS
ON A 2:00 RUNNING CLOCK…
200m Run
5 Burpees
Max Double Unders in time remaining…

-Rest :30 b/t Sets-

(Score is Reps)

CrossFit WOD, December 2, 2020

Wednesday

Warm-up
Warm-up
2:00 Bike (Increase pace every :30 starting at 50% effort)

Into…

AMRAP x 6 MINUTES
10/10 Split Squat
8/8 Arnold Press
6 Slow Sit-Thrus

Into…

2:00 Bike (Increase pace every :30 starting at 75% effort)

Workout
Metcon
AMRAP x 20 MINUTES
40/30 Cal Bike
30 Sit-Ups
20 Walking Lunges
3/3 Turkish Get-Ups (Athlete Choice)*

*DB or KB option. 1 Rep = ground to standing position only.

(Score is Rounds + Reps)

Optional Finisher
Metcon
3 SETS FOR QUALITY
10 Slow Barbell Curls
10 Slow Bent Over Rows
10 Slow Reverse Curls

(No Measure)

CrossFit WOD, December 1, 2020

Tuesday

Warm-up
Warm-up
AMRAP x 4 MINUTES
10 Jumping Jacks
8 Jumping Squats
6 Push-Up to Down Dog

Into…

2 SETS
5 BB Deadlift
10 Elbow Punches
5 Front Squat
5 OH Press

Strength
Metcon
E2MOM x 14 MINUTES*
1 or 2 Power Clean & Jerks

*Start light and build to workout weight.

(Score is Weight)

Workout
“THE CALI BEAR”
EVERY :30 FOR 20 MINUTES
1 Power Clean & Jerk (225/155)|(155/105)

*Beginners should scale weight to a moderate load and perform 2-3+ reps on the minute, resting as needed to ensure proper mechanics.

Optional Cool Down
Warm-up
FOR QUALITY
5:00 Foam Roll Upper Back
2:00 Child’s Pose

(No Measure)

CrossFit WOD, November 30, 2020

Monday

Warm-up
Warm-up
4 SETS
6 Up-Downs
6 Single DB Front Squat
6 Ring Rows*

*Rounds 3 and 4 athletes can perform 3-5 Strict Pull-Ups

Strength
Back Squat (1×2 / 1×2 / 1×2)
BACK SQUAT
1×2 @ 80% (Moderate) of 2RM
1×2 @ 85-90% (Mod-Heavy)
1×2+ @ 95% (Heavy)*

*As many reps as possible w/o failure…no more than 4-6.

(Score is Weight)

Workout
Metcon
3 ROUNDS FOR TIME
25 DB Front Squats (50/35)|(35/20)
15 Chest to Bar Pull-Ups
10 DB Up-Down

(Score is Time)

CrossFit WOD, November 29, 2020

Sunday

Warm-up
Warm-up
AMRAP x 8 MINUTES
100m Jog
20 Jumping Jacks
20 Mountain Climbers
10 Squat Jumps
10 Box Step-Ups

Strength
Metcon
3 SETS FOR QUALITY
8/8 Bulgarian Split Squats*
10 Decline Tempo Push-Ups (31X1)**

*Keep Loading Moderate
**Feet on (1) or (2) 45# Plates

(Score is Weight)

Workout
Metcon
3 SETS FOR REPS
1:00 – Max Back Rack Lunges (95/65)|(65/45)
1:00 – Max "Perfect" Push-Ups*
1:00 – Max Box Jumps (30/24)|(24/20)
1:00 – 150m Sprint

-Rest 1:00 b/t Sets-

*1111 Tempo on Push-Ups

(Score is Reps)

CrossFit WOD, November 28, 2020

Saturday

Warm-up
Warm-up
AMRAP x 10 MINUTES*
400m Run
10 Inchworms w/ Push-Up
10 Alt. V-Ups
10 Up-Downs
10 Scap Pull-Ups

Easy, For Quality Pace!

Workout
Metcon
FOR TIME*
10 Jerks(115/75)
30 Burpees
20 Jerks
40 Toes to Bar
30 Jerks
50 Up-Down Over Bar

*Option for Push or Split Jerk.

(Score is Time)

155/105

Partner Workout Option
Metcon
IN TEAMS OF 2…

FOR TIME*
20 Jerks (115/75)
60 Burpees
40 Jerks
80 Toes to Bar
60 Jerks
100 Up-Down Over Bar

*P1 works while P2 rests, split up the reps as needed. Option for Push or Split Jerk.

(Score is Time)

(155/105)|
Warm-up
Mobility

CrossFit WOD, November 27, 2020

Friday

Warm-up
Warm-up
AMRAP x 8 MINUTES
15 Jumping Jacks
20 Single Unders*
5 Deadlifts
5 Hang High-Pulls
5 Hang Power Cleans
10 Elbow Punches

Workout
“BOGO”
AMRAP x 20 MINUTES
400m Run
10 Hang Power Cleans (135/95)|(95/65)
50 Double Unders
200m Run
5 Hang Power Cleans
25 Double Unders

(Score is Rounds + Reps)

Optional Finisher
Metcon
FOR TIME
21-15-9-15-21
Barbell Curls (45/35)
Barbell Wide-Grip Bent Over Row

(Score is Time)