Friday, 6 January

WARM UP

“CrossFit Open Workout 18.2 Part 1/2”

Time Cap 12 mins for both Parts 1/2 together

PART 1

1-2-3-4-5-6-7-8-9-10

  • Dumbbell Squats 50/35’s
  • Bar-Facing Burpees

Directly into….in remaining time

PART 2

1RM Clean

Additional Work:

  • 3 Rounds for time, 15 min time cap
    • 20 Plate to Overhead 55/45
    • 10 Bar Muscle-Ups
  • 3 Supersets on. 3:00
    • 6-8 Barbell Romanian Deadlifts
    • 6-8 Wide Grip Strict Pull Ups
  • Row Intervals, 15 rounds for Max Calories
    • 40 seconds on
    • 20 seconds off
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Thursday, 5 January

SKILLS AND DRILLS

WARM UP

BARBELL WARM UP

SPLIT JERK BALANCE

5 X 3 at increasing weight, pause 3 seconds before standing to complete each rep

SPLIT JERK from the RACK, 8 Rounds on 3:00

  • 3 Reps @ 70%
  • 2 Reps @ 75%
  • 1 Rep @ 80%
  • 1 Rep @ 85%
  • 1 Rep @ 90%
  • Three Attempts to reach a new split Jerk PR

Wednesday, 4 January

*****NORMAL SCHEDULE*****

WARM UP

SQUAT SNATCH, 6 Sets on 2:30

  • 2 Reps @ 78%
  • 1 Rep @ 83%
  • 1 Rep @ 88%
  • 2 Reps @ 78%
  • 1 Rep @ 83%
  • 1 Rep @ 88%

“Let’s Bounce”

For Time: (Time Cap 25mins)

  • 100 Double Unders
  • 50 Wallballs 20/14
  • 25 Hang Power Snatches RX 75/55 Scaled 65/45
  • 80 Double Unders
  • 40 Wall Balls
  • 20 Hang Power Snatches
  • 60 Double Unders
  • 30 Wall Balls
  • 15 Hang Power Snatches
  • 40 Double Unders
  • 20 Wall Balls
  • 10 Hang Power Snatches
  • 20 Double Unders
  • 10 Wall Balls
  • 5 Hang Power Snatches

ADDITIONAL WORK

Handstand Walk & GHDs, 5 sets on 2:00

  • 60ft Handstand Walk
  • 20 GHD Sit-Ups

Row Calories, 5 Sets for max calories

  • 30 Strokes
  • 1 min rest

Tuesday, 3 January

*****0800 PreWork*****

Hang Power Clean

  • Build to a 1RM

*****0900 Class*****

WARM UP

DEADLIFT

  • 4 X 1 @ 88% on 3:00

“DomiNATE”

AMRAP 20

  • 2 Ring Muscle-Ups
  • 4 Handstand PushUps
  • 8 Single Dumbbell Alternating Clean & Jerks (RX 70/50lbs Scaled 50/35lbs)

After Class Work

Row Calories EMOM, starting with 3 calories, add 3 calories each minute until unable to complete designated calories

Back Accessory, 5 Supersets for Quality

  • 10 Elevated Ring Rows
  • 20 Revers Hypers
  • 30 Banded Pull Aparts

Monday, 2 January

*****0800 PreWork*****

Mobility

Push Press

5 X 5 @ 90% of 5RM on 3:00

*****0900 Class*****

WARM UP

FRONT SQUAT, 6 sets on 2:30

  • 7 Reps @ 65%
  • 5 Reps @ 68%
  • 3 Reps @ 70%
  • 7 Reps @ 68%
  • 5 Reps @ 70%
  • 3 Reps @ 73%

“LIFE ALERT”

AMRAP 4

  • 21/15 Cal Row
  • 21 Toes to Bar
  • 21 Front Squats RX 115/85 Scaled 95/65

4 min rest, into

AMRAP 4

  • 15/12 Cal Row
  • 15 Toes to Bar
  • 15 Front Squats RX 135/95 Scaled 115/85

4 min rest, into

AMRAP 4

  • 9/6 Cal Row
  • 9 Toes to Bar
  • 9 Front Squats RX 155/105 Scaled 135/95

AFTER CLASS WORK

AMRAP 12

  • 1 Legless Rope Climb
  • 150ft Famers Carry 70’s/50’s
  • 12 Box Jump Overs 24″/20″

Run Intervals

  • 8 min fast pace
  • 4 min rest
  • 8 min fast pace (goal is to complete the same distance as the first 8 mins)

Saturday, 31 December

*****0800 Unstructured Lifting*****

Hang Power Snatch, Build to a 3RM

Strict Press

6 X 3-4 reps @ 68-78% on 2:30

*****0900 Class*****

WARM UP

“NEW YEAR COUNTDOWN”

Teams of 3.

Two partners can work at a time.

Accomplish reps in any order and work towards all three movements at the same time.

Buy In: 1 mile team run

  • 200 Dumbbell Thrusters RX 50’s/35’s Scaled 35’s/20’s
  • 300 Chest to Bar Pull Ups
  • 400 Double Unders

*****Additional Work*****

For Time: time cap 10 mins

  • 40/30 Calorie Row
  • 20 Box Step Overs 70’s/50’s @ 20″
  • 100ft Handstand Walk

2 Mile Run for time:

  • 2 mins on
  • 1 min off

Friday, 30 December

WARM UP

DEADLIFT

4 X 3 @ 83% on 3:00

“CrossFit OPEN WORKOUT 17.4”

AMRAP 13

  • 55 Deadlifts 225/155 lbs
  • 55 Wallballs 20/14
  • 55 Calorie Row
  • 55 Handstand Push Ups

*****Additional Work*****

Hang Power Clean, Build to a 3RM (before)

4 Rounds for time, time cap 12 mins

  • 25 GHD Sit-Ups
  • 4-3-2-1- Rope Climbs

Thursday, 29 December

SKILLS AND DRILLS

WARM UP

HANDSTAND WORK

Build to a 3 Rep Max Deficit Strict HandStand Push Up

HANDSTAND WALK

Work technique and establish max distance handstand walk in 15 mins

DOUBLE UNDER WORK

Working Technique / Practice for those working on double unders

For those proficient with double unders, do the following

“Flight Simulator”

Complete sets of Double Unders for time, Time Cap 10 mins

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5, must complete each set unbroken to move onto the next set

Wednesday, 28 December

*****BACK TO NORMAL SCHEDULE*****

WARM UP

SQUAT SNATCH, 6 Sets on 2:30

  • 2 Reps @ 76%
  • 1 Rep @ 81%
  • 1 Rep @ 86%
  • 2 Reps @ 76%
  • 1 Rep @ 81%
  • 1 Rep @ 86%

“AMANDA, PLEASE”

AMRAP 4

Buy In: 9 Ring Muscle Ups

  • 9 Power Snatches RX 95/65 Scaled 65/45
  • 9 Bar-Facing Burpees

Rest 4 Mins, then

AMRAP 4

Buy In: 7 Ring Muscle Ups

  • 7 Overhead Squats RX 115/85 Scaled 85/55
  • 7 Bar-Facing Burpees

Rest 4 Mins, then

AMRAP 4

Buy In: 5 Ring Muscle Ups

  • 5 Squat Snatches RX 135/95 Scaled 95/65
  • 5 Bar-Facing Burpees

*****Additional Work*****

Snatch Pulls (after)

5 X 3 @ 93% on 3:00

AMRAP 9…starting with 3/3 reps, 6/6 reps, 9/9 reps…. (after)

  • Bench Press 135/95
  • Row Calories