Programming & Intentions: December 27th - 31st, 2021

January 7, 2022
Programming & Intentions: December 27th - 31st, 2021

Programming & Intentions: December 27th – 31st, 2021

Monday, December 27th, 2021

Warm Up: 5 min AMRAP of:
10 Box Step-ups
10 Banded Lat Pull Downs
10 Gymnastic Push-Ups
10 Back Squats 45/35 lbs

Strength: Every 1min x 10min
Alternating Between:
5/3 Strict Pull-ups
6 DB Box Step-ups pick load

No Bar/Box Mods: Every 1min x 10min Alt Between:
10/7 Push Ups
6 DB Lunges OR 10 Lunges

WOD: For time:
10 – 8 – 6 – 4 – 2
Back Squats 155/105 lbs
50 – 40 – 30 – 20 - 10
Double Unders

No Equip Modification:
20 – 18 – 16 – 14 – 12
Jumping Squats
50 – 40 – 30 – 20 – 10
Push Ups
Lateral Jumps


We do a lot of Pull Ups in CrossFit with high reps and multiple rounds. Typically, we do more of a gymnastics style of Pull Up either by Kipping, or Butterfly where we are using our hips and legs to create force to help us get over the bar. The Strict Pull Up is still an essential exercise for building strength, and one a lot of CrossFitters quit doing once they start learning the others. Today we are going to be alternating between Strict Pull Ups and Weighted Dumbbell Box Step Ups every min on the min for 10min, or 5 Rounds of each. While the prescribed number of Strict Pull Ups is 5 for guys and 3 for girls, be sure to keep working for 20-30seconds to challenge yourself with the best range of motion possible. If you don’t have Strict Pull Ups, use a band, OR, do a jumping negative. For the Box Step Ups, while you get to pick the load, again, challenge yourself to get as heavy as possible over the course of the 5 Rounds.  

WOD: This Annie style workout is going to be a GREAT way to start off the week. You are going to have 5 Rounds of descending reps. You are starting with 10 Back Squats followed by 50 Push Ups & Double Unders. Then, 8 Back Squats, and 40 Push Ups & Double Unders, then 6, 4, & 2, Back Squats and 30, 20, & 10 Push Ups & Double Unders. The good news is that over 65% of the work is done in the first 2 Rounds and the last 3 Rounds are going to be smooth sailing. On the Back Squats, work to get as close to the prescribed weight as possible with full range of motion while going unbroken on each set. For the Push Ups, break your reps into manageable sets with short rest between each one. For the Double Unders, go as unbroken as possible. This one is going to be a grind, so do exactly that, just keep grinind and get through it.

Tuesday, December 28th, 2021

Warm Up: 2 Rounds for Quality:
10 PVC Shoulder Pass Throughs
10 PVC Overhead Squats
10 Snatch Balances
10 Pvc Shoulder Stretches
30sec Thoracic Spine Mobility

Burgener Warm-up
PVC then Barbell

Strength: 5 working sets
1 Snatch High Pull
+ 1 Low Hang Snatch Pull
+ 1 Hang Squat Snatch

DB/Light Weight: 5 working sets
2 Snatch High Pull
+ 2 Low Hang Snatch Pull
+ 2 Hang Squat Snatch
DB = 1 Each Arm

No Equip: 5 Working Sets
4 Squat High Jumps
+ 6 Lunges (3 each Leg)
+ 8 3sec Pause Squats

WOD: Isabel - For time:
30 Snatches 135/95 lbs

DB Modification: For Time:
30 Snatches (Each Arm)

No Equip Modification:
30 Burpees For Time


Strength: Today we've got a Snatch complex that is designed to help improve your form and technique, AND get ready for the workout ahead. After a couple warm up sets of the complex, you are going to have 5 working sets of 1 Snatch High Pull, 1 Low Hang Snatch Pull, & 1 Hang Squat Snatch. The Snatch High Pull is designed to help you learn to get your hips open get some speed on the bar. The Low Hang Snatch Pull begins above the knees, and with a greater range of motion you will get more power out of the pull. Just be sure to keep the bar close to the body all the way up and get your hips open before your elbows bend so you don't lose power. The final piece of the complex is the Hang Squat Snatch where you are going to put it all together and as the bar starts to travel above your head, you are going to use gravity and leverage to get under the bar. Be sure to dial in your form during your warm up sets, keep it light until you get it down, than work on getting heavier with the best form possible in your working sets.

WOD: Just like many workouts, this one is simple. Just don't mistake simple for easy. Isabel is a benchmark and one of the original girl workouts comprised of a single movement, the Snatch. The prescribed weight is 135 for guys and 95 for girls, and just like it's counterpart, "Grace", is 30 reps of the single movement. Like most workouts, the whole point is to go as fast as possible. Whatever weight you choose, you should be able to do at least 3 Snatches in a row with a short rest between sets. It's okay to 1 and dump, as long as you pick the bar back up as soon as it stops moving. The top 90% of this workout is under 2 1/2 minutes for both guys and girls. The 50th percent is under 4 minutes. A great goal for this workout, if you've never done it before at the prescribed weight is under 5 minutes. Just keep moving, use the best form possible, and you will make it through just fine.

Wednesday, December 29th, 2021

Warm Up: 3 Rounds
30sec Work | 10sec Rest
High Knee
Plank Shoulder Tap
Alt Deep Lunge + Rotation
Down Dog To Up Dog Stretch

WOD: 4 rounds for time of:
400m Run OR 2min Cardio
10 Alternating Pistols
3 Wall Walks
10 Alternating Pistols
3 Wall Walks


WOD: This is going to be a great workout to work on some skills, and, you never know, we might see the Wall Walk in the Open again. Plus, pistols are a great workout to do when you are already tired, like after a 400m Run. For this workout, find a good pace on the run. Once you get back in, get right to work on the pistols, getting the best range of motion possible. On the Wall Walks, work on getting up the wall, and as soon as you get your hands in the right position, come right back out walking your way to the ground.

Thursday, December 30th, 2021

Warm Up: 5 min AMRAP of:
10 Jumping Quarter Squats
10 V-ups
10 Beat Swings
10 Barbell Good Mornings
3x 1 Shoulder Press + 1 Push Press + 1 Split Jerk
OR 3 Pike Pushups

Burgener Clean Warm Up
PVC then, Barbell

Strength: Every 1min x 12min
2 Split Jerks pick load

DB/Light: Every 1min x 12min
4-6 Split Jerks (2-3 Each Arm)

Bodyweight: Every 1min x 12min
5 Pike Pushups

WOD: 7 min AMRAP of:
3 Clean & Jerks 135/95 lbs
3 Toes-to-bar
Add 3 Reps Each Round Until Time
(6, 9, 12, 15…30, 33, 36…)

DB/No Bar Modification:
Toes to Bar = V-Ups

3 Burpees
3 V-Ups
Add 3 Reps Each Round
(3, 6, 9, 12, 15…30, 33, 36…)


STRENGTH: This Split Jerk should be the heaviest overhead lift you've got. Good form and technique, along with practice, patience, and confidence is what's going to help you get there. With 2 Reps in a row, every min for 12 min, you are going to have plenty of chances to get heavy, just be sure to return the bar to the rack until the last set cuz cleaning it off the ground is going to take a lot of energy and time that could be spent resting and getting ready for the next set.

WOD: As Many Rounds as Possible for 7 min with ascending reps of Clean & Jerk and Toes to Bar, the first round is going to start with 3 Reps of each exercise. Then, you are going to add 3 Reps to each exercise every round until time is up (3, 6, 9, 12....30). While 30 of each exercise is going to be extremely ambitious for a 7 minute AMRAP, the goal is to keep moving back and forth between exercises. While you might be able to go unbroken during the first few sets, after that, you are going to need to break it up. Just keep working in as large of sets as possible with the best range of motion possible until time is up.

Friday, December 31st, 2021

Warm Up: 2 Rounds For Quality:
50m Legs Only Row
50m Hip & Arm Row Only
100m Row
10 Pigeon Pose On Boxes
20sec Arms Only Echo Bike
20sec Legs Only Echo Bike
10 KB Romanian Deadlift 53/35 lbs
1min Mobility

Endurance: 2K Row For Time

No Row: 1mile Run OR 8min Cardio

WOD: 21min AMRAP of:
12 Box Jumps 24/20 in
12 Bike Calories
12 Alt 1-Arm Russian KB Swing 53/35
12 Burpee Over Kettlebell
12 Row Calories
12 KB Sumo DL High-pull 53/35

No Bike/Rower/KB/Box: 21min AMRAP
12 Broad Jumps OR Lunges
22 High Knees (R+L=1)
12 Obj Russian Swing
12 Burpees Over Object
22 High Knees (R+L=1)
12 Obj Sumo DL High Pull


Endurance: Another benchmark this week in a 2000 meter Row For Time. Find a good pace, work on good form and technique throughout, and pick it up at the very end to get the best time possible. The last day of the year is a great day for a new Personal Record, so let's hear that bell ring before we ring in the New Year!

WOD: We are ending the year with a Chipper. You are doing As Many Rounds As Possible for 21 minutes and then 12 Reps of Each Exercise. The reps for each exercise should be short enough to get through them unbroken with a short rest during the transitions between them. Go as fast as possible with great form and full range of motion. Since this is the last workout of the year, go as fast as possible, have fun with it, and challenge yourself to get the most reps possible. This one's gonna be good!!

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