Increase weight ea set
1 min break then…
On the goblet squats, it is perfectly acceptable to bear hug your weight, just keep your elbows close to the body as possible.
Scaling Options:
DUs – 2:1 Single Under ratio with 10 min of DU practice AFTER WOD
Goblet Squats – 55/35
Like the last cycle, we add an additional PC to the sets, so watch body position on the T&Gs.
30 Sec Rest
1:30 Rest
*The goal is as large of an unbroken set as possible. If you fail before the :45 allotted, rest for as long as it takes to complete another large set and finish out the :45
Scaling Options:
Thrusters – As needed
Pull ups – Ring Rows
Increase weight ea set
Lower reps than the last two weeks, so look to go even heavier
Rest 1:00 after each round
*If you drop the ball or stop doing reps before you hit 20 in any given round, you must start back at zero for that round.
Suggest measuring the 6” target on the wall ball wall, that way it cuts down on traveling from one movement to the next
Scaling Options:
WB – 14/12
3 rounds
0:30 Handstand Hold (get toes and nose toucing wall)
20 Shoulder Shrugs in HS
20 Shoulder Taps in Hs
20 Straight Arm Hip Taps in HS
Increase weight ea set
Lower reps than the last two weeks, so look to go even heavier.
Don’t let the higher reps on Power Snatch make your start rounding your back. As you descend each time to start your rep, flatten the back, look straight ahead, and as soon as the bar hits the ground, get the body properly set, then go into the next rep.
Scaling Options:
PS – as needed (shoot for 50% of 1RM)
T2B – K2E or lying T2B
BJOs – 20/16
(can sub in boxes, dumbbells, etc… as long as your body is off the ground)
*If your max effort sets are not at least 0:20, accumulate 1:30 in total time.
pic courtesy of Comp Train
For Time:
Weight (95/65#)
1 Deadlift
2 Hang Power Cleans
3 Front Squats
4 Shoulder Press
5 Back Squats
6 Push Press
7 Thrusters
8 Squat Cleans
9 Push Jerk
10 Hang Power Snatch
11 Overhead Squat
12 Sumo Deadlift High Pull
So, goes to the tune of “12 Days of Christmas”. So, 1 DL, 2 Hang PCs, 1 DL. 3 FS, 2 Hang PCs, 1 DL…etc until you get through all 12 rounds. Happy Holidays!!!!
Scaling Options:
Adjust bar weight as necessary, but keep weight same for all movements, unless you have an injury and have to modify.
Increase weight ea Set
We start this cycle’s 5X3. Lower reps than the last two weeks, so look to go even heavier.
EMOMx12
Odd: 30 Double Unders
Even: 6 unbroken Deadlifts, 275/185
Scaling Options:
DU: 2 X SU with 10 min DU practice AFTER WOD
DL – shoot for 75% of 1RM
Spend 1 min in each position. Go through twice.
Increase weight ea set
Should see more weight go up than the 5×5 week as you have less sets, so push for it!
With a running clock complete As Many Reps As Possible in 8 rounds of :20 on/:10 off of:
Wall Balls, 20/14
Toe 2 Bar
Row, for cals
KB Swing (53/35)
Complete all 8 intervals of one movement before moving to the next. Score is total reps (and cals) for each movement
Pre-set up all needed equipment so when you finish the 8th set on one, that 10 sec break will give you enough time to get to the next movement.
Scaling Options:
WB – 14/12
T2B – K2E or lying T2B
KB – 35/25
5×3 + 1 Jerk
Scaling Options:
Adjust bar weight as needed. Goal is to get through set of 21 with no more than one breakup of the reps. Unbroken would be better
Videos courtesy of CrossFit HQ. So, one rep is one Pressing Snatch Balance, stand all the way up w/bar OH and then do one Overhead Squat
So, one rep = regular Snatch Balance, then, from the bottom of the catch, perform a sots press
Increase weight ea set
1 min rest between rounds
The clock will keep going. When you finish the Push Press per round, look up at the clock. You will start your next round 60 seconds later, no sooner.
Scaling Options:
Scale bar weight as needed. But, use same bar for all movements.
Joint Strike CrossFit 