(551) 427-5077

Thursday – December 20

Part 1:

EMOM 10

Clean + Hang Clean + Front Squat

*Any combination of power/squat you want

Part 2:

“January 4, 2016”

500 M Row

50 Wall Balls (20/14)

25 Power Cleans (155/95)

*11 Minute Cap

_____________________________________________

This sprint chipper can’t afford to be an all out sprint, but it should be aggressive.  Know that both your pull and push muscle will be tired going in to that barbell, so make sure you put all the focus on extension, bar path, and fast elbows!

Wednesday – December 19

Part 1:

“June 27, 2018”

3 Rounds

20 Push Ups

40 Double Unders

right in to

3 Rounds

30 Sit Ups

30 Double Unders

right in to

3 Rounds

40 Lunges

20 Double Unders

*18 Minute Cap

Part 2:

4 Sets

:20 on / :20 off

Plank Hold

Hollow Rocks

Supermen

Tuesday – December 18

Part 1:

10-15 Minutes to work up to heavy:

Squat Clean Thruster + 2 Front Squats + 1 Split Jerk

*Not recording

Part 2:

“October 13, 2016”

“Fran”

21-15-9

Thrusters (95/65)

Pull Ups

*12 minute cap

____________________________________

Use part 1 to prime your front rack, squat, and overhead for Fran, one of the staple workouts of Crossfit.  Make sure we approach this with speed and intensity early on and test your capacity with these movements under duress.  It’s been 2 years since we have done this one, GO GET IT!

Monday – December 17

Part 1:

“February 9, 2016”

3 Rounds

15 Bar Facing Burpees

30 Double Unders

*9 Minute Cap

Part 2:

3-3-2-2-1-1-1

Deadlift 

_________________________________________

Olympic Lifting – 815pm

A) Snatch balance heavy double

B) Snatch from blocks 

_________________________________________

Pursue as much speed as intensity as you can reach on Part 1.  Double Unders are a skill, Burpees are all about effort.  The majority of this workout will be spent doing burpees.  Think about that.  Lets move some heavy weight off the ground in Part 2 just like last week.  Remember, form first, weight second.

Saturday – December 15

In Teams of 2 (1 working / 1 resting)

10 Rounds

10 Push Press (115/75)

10 Box Jumps (24/20)

10 Burpees

then

50/40 Cal Row or Bike

then

10 Rounds

10 Chest to Bar Pull Ups

10 KB Swings (53/35)

10 Wall Balls (20/14)

then

50/40 Cal Row or Bike

_______________________________________________________

20 rounds today – lots to discuss with your partner.  Have a plan, or this one will burn you out quick.

Friday – December 14

“December 28, 2015”

“December 28, 2015”

2 Rounds

15 Push Ups

12 Toes to Bar

9 Squat Cleans (135/85)

2 Minute Rest (after 2nd round)

2 Rounds

12 Push Ups

9 Toes to Bar

6 Squat Cleans (155/95)

2 Minute Rest (after 2nd round)

2 Rounds 

9 Push Ups

6 Toes to Bar

3 Squat Cleans (185/115)

*24 Minute Cap

____________________________________

In the heat of all the more “difficult” movements, don’t underestimate how difficult these pushups will become.  Keep your breathing down, youll need it under control as the barbell gets heavier.

Thursday – December 10

Part 1:

5 Sets

2 Push Press + 1 Split Jerk

Part 2:

“April 30, 2018”

AMRAP 8

12 Hang DB Clean and Jerks (6 R / 6 L)

10 Box Jumps (24/20)

_______________________________________

Our shoulder-to-overhead movement patterns should be getting good by now.  Continue to drive home good muscle memory in Part 1.  The AMRAP is short, simple, and fast: get moving.

Wednesday – December 12

“May 10, 2017”

 

OPTION 1:

5 Rounds

3:00 on / 2:00 off

5 Pull Ups

10 Push Ups

15 Sit Ups

20 Double Unders

 

OR

 

OPTION 2:

5 Rounds 

3:00 on / 2:00 off 

2 Muscle Ups

5 Handstand Push Ups

10 Sit Ups

20 Double Unders

*Athletes will pick up where they left off for one total AMRAP score.

_____________________________________________________

Pick a skill that you struggle with and perform it as prescribed.  Scale the rest of the movements appropriately.  Today is a good day to work on double unders if you do not have them.

Tuesday – December 11

“September 17, 2018”

5 Rounds

1:00 on / 1:00 off

25 Wall Balls (20/14)

20 Hang Power Cleans (115/75)

15 Burpees

*30 Minute Cap

*Athletes will chip away max-effort for 1 minute, then rest for 1 minute, until 5 rounds are completed or the time cap is met.

_________________________________________________

We are seeing this “interval chipper” style of workout more and more.  The goal is to keep up the intensity each time, as that 1:00 rest is coming soon.