Programming NOTE: We will be closed on 1Jan2021.  We apologize for any inconvenience.



250M Row or 200M run

Quad Stretch 30’

Walking Kicks 30’

Duck Walk 30’

Inchworm 30’

Side Lunge 30’ and back

10 Over and Backs

10 Huggers

Barbell warmup:

With an empty barbell perform 5 reps of: Good mornings, back squats, high bar back squats, elbow rotations, front squat, strict press, thruster


High Bar Back Squat


Increase weight ea set

Video courtesy of Troy CrossFit.  Second run of Bar Back Squat this cycle.  As mentioned before, the benefits here include a better upright torso position, which will help you receive position in both the clean and snatch.  Today, the sets drop to 3, but reps per set stay at 5.  Aim to go heavier than the 5X5 week.


pic courtesy of Amazon.com

“Death Whistle”


150M Row

5 Thrusters (95/65) *

*Add 5 additional Thrusters each round

Today’s WOD come courtesy of one of CrossFit HQ’s OG Level One trainers, and owner of HyperFit USA, Doug Champman.  Why is this called “Death Whistle”?  Those not familiar with the Aztec culture, feel free to click here to listen to what a Death Whistle sounds like.  This WOD should make your soul give the same sound 🙂  Remember, add five reps to your Thrusters each round (Rd 1, 5 thrusters, rd 2, 10 Thrusters, rd3, 15 Thrusters, etc…).



Scaling Options:

Row -> 100M Run


Bar weight -> 75/55 -> As needed (elite (115/80) -> If no bar, use DBs


Cool Down:

Couch Stretch – 2 Min per leg


Roll out hamstrings

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