Warm Up Row 250m Dynamic Drills Then 2 Rounds Goblet Squat x 10 @ 32X1 (balls of feet on 5# plates) Spiderman Lunge x 30 seconds per Deadhang x 30-40 seconds Workout of the Day A. 4 Sets A1: Back Squat x 2-3 @ 30X1 – Rest 90 seconds A2: Hollow Rocks x 20-30 seconds […]
Warm Up 2 Rounds of: Row 250m Squat to Stand x 5 Scap Push Up x 10 Push Press x 10 (45/35) Workout of the Day In teams of 3, complete 4 sets for max reps/cals of: 60 Seconds – Row for Cals 60 Seconds – Burpee Box Jump Over (24/20) 60 Seconds –
Warm Up 2 Rounds of: Row 60 seconds Hollow to Arch Rolls x 10 Dislocate x 10 T Push Up x 10 hollow arch rolls Workout of the Day A. 4 Sets A1: CGBP x 3-4 @ 20X1 – Rest 60 seconds A2: Hollow Tuck to Extension x 30 seconds – Rest 60 seconds Hollow
Warm Up Run 250m Then 2 Rounds of: Inchworm x 5 Sumo Good Morning x 10 KBS x 15 Workout of the Day A. 4 Sets A1: Power Clean x 2.2.2 – Rest 5-10 seconds between TnG Doubles A2: Tall Box Jump x 1.1.1.1.1 – Rest 2-3 seconds between jumps A3: FLR x 45-60 seconds
Warm Up Jumprope 3 minutes Dynamic Drills Ankle & Hip Mobility Then Goblet Squat x 10 @ 30X1 Scap Pull Up x 10 Workout of the Day A. 4 Sets A1: Back Squat x 3-4 @ 30X1 – Rest 60 seconds A2: SA Bent Row x 6-8 per @ 2111 – Rest 60 seconds A3:
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
