Programming: December 12th – 16th. 2022
Monday, December 12th, 2022
Warm up: 2 Rounds
20 sec WORK | 10sec REST
Jumping Jack
Toy Soldier
Lunge + Twist
Down Dog To Up Dog Stretch
Squat Hold
PVC Thruster
Endurance & Strength: 3 Rounds
Each For Time:
200m Run OR 1min Cardio
1min Gob Squat Hold pick load
1min Plank Hold
1min Rest Between Rounds
WOD: For time:
15 Thrusters 135/95 lbs
200m Run
20 Thrusters 95/65 lbs
400m Run
30 Thrusters 65/45 lbs
800m Run
Tuesday, December 13th, 2022
Warm up: 2min Foam Roll
-- then: 10 PVC Good Mornings
10 PVC Pass Throughs
10 Jumping Dips
10 Muscle Clean + Press
10 Front Rack Stretches
-- then: 2 rounds of:
5 Barbell Good Morning 45/35 lbs
5 Behind-Neck Strict Press 45/35
5 Strict Press 45/35 lbs
5 Power Jumps 45/35 lbs
5 Push Press 45/35 lbs
5 Push Jerks 45/35 lbs
-- then: Burgener Clean Warm-up 45/35 lbs
Strength: 2 Push Jerk + Split Jerk
Warm Up: 1-1 Working: 1-1-1-1-1
WOD: “Grace” - For time:
30 Clean & Jerks 135/95 lbs
Wednesday, December 14th, 2022
Warm up: 2 Rounds – 45sec Each
For Max Reps Of:
Jump Rope
Lemon Squeezer
Mountain Climber
Alt Penguin Heel Tap
Hollow To Superman To Hollow
Burpee Jumping Pull-up
Rotate to next station every 45 secs
Clock does not stop between stations
Strength: Pull-ups: Max Set
A single set of Pull-ups for max reps.
WOD: 5 rounds for time of:
10 Chest-to-bar Pull-ups
20 1-Arm Alt DB Snatch 50/35 lbs
40 Double Unders
2min REST
Thursday, December 15th, 2022
Warm up: For time:
1min Bike
1min Shuttle Run
-- then: 2 rounds of:
2min Foam Roll
10 Active Pigeons
10 Alt Deep Lunge + Rotations
5 (1 Down Dog + 1 Child's Pose + 1 Up Dog + 2 Scorpions)
-- then: Bring Sally Up pick load
Strength: Front Squat Pause
Warm Up: 3-3 Working: 3-3-3-3-3
WOD: Echo Bike Calories
8 Rounds
10sec WORK | 20sec REST
Friday, December 16th, 2022
Warm up: 3 x 20 secs / 10 secs
Legs Only Row
Row (Legs + Body)
Row
Med Ball Cluster
Ring Support Hold
Box Dip
Romanian Deadlift 45/35 lbs
WOD: 2014 CrossFit Games Regional Event 6
For time:
50 Row Calories
50 Box Jump Overs 24/18 in
50 Deadlifts 180/120 lbs
50 Wall Balls 20/14 lbs
50 Ring Dips
50 Wall Balls 20/14 lbs
50 Deadlifts 180/120 lbs
50 Box Jump Overs 24/18 in
50 Row Calories
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