A.
Every two minutes, for 10 minutes:
Back Squat
*Set 1 – 5 reps @ 45-55% of 1-RM Back Squat
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%
Every two minutes, for 4 minutes:
Back Squat x 10 reps @ 70-75%
B.
Complete as many rounds and reps as possible in 4 minutes of:
6 Front Squats 135/95 lbs.
12 Chest-to-Bar Pull-Ups or Pull-Ups
30 Double Unders
Rest 3 minutes and complete for a total of 2 sets
A.
For time:
25 Wall Ball Shots
25 Box Jumps
20 Wall Ball Shots
20 Box Jumps
15 Wall Ball Shots
15 Box Jumps
10 Wall Ball Shots
10 Box Jumps
Rest until the clock reaches 10 minutes, and then…
For time:
Run 400 Meters
12 Power Snatches 135/95 lbs.
Run 400 Meters
12 Power Snatches
B.
Every minute, on the minute, for 8 minutes:
Minute 1 – 8-10 Supine Ring Rows @ 2111
Minute 2 – 45 Second Prone Plank Hold
A.
4 sets for max load
Overhead Walking Lunge x 10 steps
B.
For time:
5 Sqaut Snatches @ 75%
50 Double-Unders
50 Wall Ball Shots
50 Toes-to-Bar
50 Double-Unders
5 Squat Snatches
A.
Three sets for max calories/reps:
90 seconds of Assault Bike for Cals
30 seconds of Burpees
60 seconds of Rest
90 seconds of Rowing for Meters
30 seconds of Kettlebell Swings
60 seconds of Rest
90 seconds of Double-Unders
30 seconds of Burpees
2 minutes of Rest
A.
Take 15 minutes and build to a heavy
Power Clean
B.
Every 5 minutes, for 25 minutes:
Run 400 Meters
6 Power Cleans @ 75%
12 Chest-to-Bar Pull-Ups
OR
Every 5 minutes, for 25 minutes:
Run 300 Meters
5 Power Cleans @ 75%
10 Pull-Ups
A.
Every minute, on the minute, for 12 minutes:
Minute 1 – 2-6 Muscle-Ups
Minute 2 – 10 Meters of Handstand Walk
Minute 3 – 30-40 seconds of Hollow Rocks or Holds
B.
Every minute, on the minute, for 14 minutes:
Even Minutes - Back Squat x 3 reps @ 75%
Odd Minutes - Handstand Push-Ups x 5-10 reps
“12 Days of Christmas”
1 – 100 Meter Run or 25 Double-Unders
2 – Snatches
3 – Thrusters
4 – Dumbbell Ground to Overhead
5 – Burpees
6 – Handstand Push-Ups or Push-Ups
7 – Toes-to-Bar
8 – Kettlebell Swings
9 – Box Jumps
10 – Pull-ups
11 – Front Squats 135/95 lb.
12 – Shoulder to Overhead 135/95 lb.
A.
Every 90 seconds:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%
Rest 90 seconds, and then…
Every two minutes, for 10 minutes:
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep
B.
For time:
Row 2000 Meters
For 28 minutes, rotate through the following stations:
45 seconds Assault Bike for Max Calories
Rest 15 seconds
30 seconds of Max Box Jump Overs
Rest 30 seconds
45 seconds Sand Bag Carry
Rest 15 seconds
30 seconds of Max Distance Overhead Carry
Rest 30 seconds
A.
Four sets of:
Ground to Overhead x 8 reps
Rest 2 minutes
B.
Every minute, on the minute, for 16 minutes:
Minute 1 – 2-6 Muscle-Ups
Minute 2 – 20 Double-Unders + 10 Overhead Squats
Minute 3 – 20 Double-Unders + 10 Burpees
Minute 4 – 6-8 Candlestick Rolls
A.
Three sets not for time of
Rope Climb x 1-2 ascents
Strict Handstand Push-Ups x max unbroken reps
Alternating Pistols x 20 reps
B.
Two sets of:
Against a 5 minute running clock, complete:
500 Meter Row
50 Kettlebell Swings 24/16 kg
Toes-to-Bar x Max reps
Rest 5 minutes
A.
Take 15-20 minutes and build to today's heavy
Clean + Clean from Below the Knee
B.
For time:
30 Front Squats 135/95 lbs
600 Meter Run
30 Chest-to-Bar Pull-Ups or Pull-Ups
600 Meter Run
30 Shoulder to Overhead
In teams of two, with only one partner working at a time, complete for time
*Run 800 Meters
25 Power Snatches 115/75 lbs.
50 Overhead Squats
100 Burpee Box Jump Overs 24/20"
50 Overhead Squats
25 Power Snatch
*Run 800 Meters
*Run together
A.
Four sets of:
Bench Press x 4-6 reps @ 20X1
Rest 60 seconds
Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111
Rest 60 seconds
B.
For time:
Row 1000 Meters
immediately followed by…
Three rounds of:
100 Meter Farmer Carry
15 Toes-to-Bar
A.
Every 3 minutes, for 15 minutes:
Deadlift x 3 reps
B.
Complete as many rounds and reps as possible in 15 minutes of:
10 Shoulder-to-Overhead 135/95 lbs.
30 Double-Unders
10 Burpee Pull-Ups
30 Double-Unders
A.
Every 3 minutes, for 15 minutes:
Pause Front Squats x 4-6 reps @ 31X1
B.
In teams of 2, alternate rounds to complete as many rounds and reps as possible in 10 minutes of:
3 Power Cleans 185/125 lbs
6 Box Jumps 30/24"
12 Wall Ball Shots 20/14 lbs.
A.
Three sets of:
Single-Leg Deadlift x 6-8 reps each leg @ 3011
Seated Strict Press x 5
Partnered Leg Tosses x 15-20 reps
B.
Every minute, on the minute, for 18 minutes:
Minute 1 – Row 200/150 Meters
Minute 2 – Handstand Push-Ups x 10 reps
Minute 3 – Double-Unders x 40-50 reps
A.
Three sets, not for time, of:
Bar Muscle-Ups x 3-5 reps
Kettlebell or Dumbbell Snatch x 5-7 reps each arm
Alternating Pistols x 12-16 reps
B.
"Helen"
Three rounds for time of:
Run 400 Meters
21 Kettlebell Swings 24/16 kg
12 Pull-Ups
-OR-
Three rounds for time of:
Run 400 Meters
21 Kettlebell Swings 32/24 kg
12 Chest-to-Bar Pull-Ups
Gym is closed tomorrow for the Friendship Games - please come and support our teams if you are not competing. It is being held at CrossFit 707 located at 538 Stone Rd, Benicia, CA 94510
If you are competing in the Friendship Games this Saturday please choose the first option for your conditioning piece or simply take the day off to relax/mobilize/meal prep.
A.
Every 2 minutes, for 20 minutes:
High Hang Snatch + Hang Snatch
Build over the course of the 10 sets to something heavy for today.
B.
In teams of two, alternate sets to complete four each of:
50 Double-Unders
400 Meter Run
-OR-
In teams of two, alternate sets to complete four each of:
7 Dumbbell Man-Makers
400 Meter Run