Workout of the Day In teams of 2,with only 1 person working at a time, complete as many rounds and reps as possible in 30 minutes of: Wallball x 50 KBS x 40 Pull Up x 30 Burpee x 20 GTO x 10 (135/95) Run 400m together -teams can split the work anyway they want, […]
Workout of the Day 12 Days of CrossFitty Christmas 1 250m Row 2 Muscle Ups Or Burpee Pull Up 3 KB Thruster (53/35) 4 Burpee Box Jump (24/20″) 5 HSPU 6 CTB Pull Up 7 KBS (70/53) 8 KB Snatch (53/35 – 4 per) 9 TTB 10 Alt Reverse Lunge w/ Goblet Hold (53/35) 11
Warm Up Row 300m Dynamic Drills Then 2 Rounds Dislocate x 10 Bar Tap (Kips) x 10 Scap Push Up x 10 Workout of the Day A. 4 Sets A1: CGBP x 4-6 @ 20X1 – Rest 60 seconds A2: Hollow Rocks/Hold x 20-30 seconds – Rest 60 seconds B. 3 Sets B1: Strict Pull
Warm Up Jumprope 3 minutes Then 2 Rounds Scap Pull Up x 5 Good Morning x 10 T Push Up x 10 Workout of the Day Every minute, on the minute, for 10 minutes: Odd – Power Clean x 7 (135/95) Even – Double Under x 40-50 OR max reps in 30 seconds Rest/Walk 5
Warm Up Run or Row 250m Dynamic Drills Then 2 Rounds of: Dislocate x 10 OHS x 10 SA KBS x 5 per Workout of the Day A. 4 Sets A1: Back Squat x 4-6 reps @ 30X1 – Rest 60 seconds A2: Lying External Rotation x 8-10 per @ 2020 – Rest 60 seconds
Workout of the Day In teams of 4, complete 5 sets each for time of: Run 250 Thruster x 15 (95/65) OR Wallball Pull Up x 12 (CTB if possible) Rest All team members start in a different station but can’t rotate until ther person in front of them has completed their task.
Warm Up Jumprope 3 minutes Then 2 Rounds Walking Lunge x 1 length Wall Walk x 2 Workout of the Day A. 4 Sets A1: RFESS x 6-8 per – Rest 45-60 seconds A2: SA Bent Row x 6-8 per @ 2111 – Rest 45-60 seconds A3: Farmers Carry x 60m AHAP – Rest 45-60
Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds of: Squat to Stand x 5 Bar Tap (Kips) x 10 KBS x 10 Workout of the Day A. 5 Sets A1: Power Clean + Clean – Rest 60 seconds A2: Double Under x max reps in 30 seconds – Rest 60 seconds B. 2
Warm Up Row or Run 400m Dynamic Drills Ankle and Hip Mobility Then Goblet Squat x 10 @ 30X1 Ring Row x 5 @2111 Box Jump/Step Down x 5 Workout of the Day A. 4 Sets A1: Back Squat x 4-6 @ 30X1 – Rest 60 seconds A2: Reverse Fly x 8-10 – Rest 60
Warm Up Run, Row, Bike, or Jumprope 2 minutes Then Alt TGU x 10 Alt KB Snatch x 10 Workout of the Day A. 12 minutes @ 85% of: Alt TGU x 4 Double Under x 30 Run 150m Rest/Walk 5 minutes 12 minutes @ 85% of: Row 200m Burpee Over the Erg x 5
