GYM CLOSED-MERRY CHRISTMAS!
At home workout option;
Option 1: AMRAP 10 min- 5 squat/ 5 push up/ 5 sit ups
Option 2: AMRAP 20 min- 10 squat/ 10 push up/ 10 sit ups
Option 3: AMRAP 30 min- 15 squat/ 15 push up/ 15 sit ups
GYM CLOSED-Possible morning open gym TBA
At home workout option;
Option 1: AMRAP 10 min- 5 squat/ 5 push up/ 5 sit ups
Option 2: AMRAP 20 min- 10 squat/ 10 push up/ 10 sit ups
Option 3: AMRAP 30 min- 15 squat/ 15 push up/ 15 sit ups
CrossFit
Main
Push Press
0-2 min: 3 pushpress 40%
2-4 min: 3 pushpress 50%
4-6 min: 3 pushpress 60%
6-9 min: pushpress 70% x 3
9-12 min: pushpress 80% x 3
12-15 min: AMRAP push press 90% *goal is 3+ if possible
Corework (capacity)
5 min clock: 5 rounds, 1 min each round;
10 sec max tuck up
10 sec hollow hold (scale to tuck hold)
40 sec knee to chest recovery
QuickFit/At home WOD
DB pushpress-increasing weight each min;
Min 1-3, 3 reps
Min 4-5, 5 reps
Min 6, max reps at heaviest load
Corework (capacity)
5 min clock: 5 rounds, 1 min each round
10 sec max tuck up
10 sec hollow hold (scale to tuck hold)
40 sec knee to chest recovery
Crossfit
12.4: AMRAP 12 min:
150 wallballs
90 double unders
30 ring muscle ups
Rx: WB 20/14, 10/9′, 90 DU, 30 RMU
Sc: WB 20/10, 9/8′, 90 SU, 30 pullups
Recovery: 2 min couch stretch+ 1 min calf stretch each side
QuickFit/At home WOD:
Same as CF group class;
AMRAP 12 min;
150 wallballs/squat to depth of ball
90 single under jump ropes
30 ring rows
Stretch/Recovery: 2 min couch stretch+ 1 min calf stretch each side
CrossFit
Main
Row skill; legs-hips-arms/arms-hips-legs
5 rounds w/ 2 min rest between sets;
Bike 500m directly into row 250m
Stretch; 2 min couch stretch each side
QuickFit/At home WOD
Main
Bike 1 min, directly into row 1 min X 2 min rest x 5 sets
Stretch/Recovery; coaches choice
CrossFit
Row
6x500m w/2 min rest between.
Quickfit
Warmup:
:20 x :10 x 3-4
1. bike
2. pushup + downdog
3. bootstrappers
4. spiderman + OH reach
Main
6×2 min w/1 min rest
*goal is max distance each 2 min interval
CrossFit
Deadlift
0-2min: 3 deadlift 35%
2-4min: 3 deadlift 45%
4-6min: 3 deadlift 55%
6-9min: 5 deadlift 65%
9-12min: 5 deadlift 75%
12-15min: AMRAP deadlift 85% *goal is 5+ if possible.
Core Accessory
Tabata deadbugs for quality :20 on x :10 off x 8 (4 min)
Quickfit
Warmup:
:20 x :10 x 3-4
1. bike
2. pushup + downdog
3. bootstrappers
4. spiderman + OH reach
Main
KB deadlift- increase weight each set
E2 min x 10 (5 sets)
CrossFit
1. Main: Open 15.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
Quickfit
Warmup:
:20 x :10 x 3-4
1. updowns
2. pushup + downdog
3. bootstrappers
4. spiderman + OH reach
Main
2 sets: 10 DB overhead squats, 10 ring rows
2 sets: 12 DB overhead squats, 12 ring rows
2 sets: 14 DB overhead squats, 14 ring rows
Core work
Tabata planks :20 on x :10 off x 8 (4 min)
1. forearm plank
CrossFit
Cleans
After warming up through 55% on your cue, then begin the work clock;
0-3 min: 5 cleans at 65% (10 sec rest between reps)
3-6 min: 5 cleans at 75% (15 sec rest between reps)
6-10 min: 5 cleans at 85% (20 sec rest between reps)
Core Accessory
Tabata planks :20 on x :10 off x 8 (12 min)
1. forearm plank
2. L side plank (add hip raises for added difficulty)
3. R side plank (add hip raises for added difficulty)
Quickfit
Warmup:
:20 on x :10 off x 3 rounds
1. 3 position bend and reach
2. bootstrappers
3. cossack squat
Main
A. DB hang clean and pushpress skill work
B. Tabata DB hang clean and push press :20 on x :10 off x 8 (4 min)
Core Accessory
Tabata planks :20 on x :10 off x 8 (12 min)
1. forearm plank
2. L side plank (add hip raises for added difficulty)
3. R side plank (add hip raises for added difficulty)
CrossFit
Open 20.2: AMRAP 20 min;
4 double DB thrusters
6 toes-bar
24 double unders
QuickFit/At home WOD:
Warmup:
:20 on x :10 off x 3-4
1. ball of foot hops/butt kickers/high knees
2. high leg kick + toe touch
3. boot strappers
4. spiderman + overhead reach
Main
AMRAP 15 min;
4 single arm DB thrusters 2/2
6 situps
24 SU jump rope
