Pic courtesy of HBO Max.  We’re officially in December, so time to get all your Christmas decorations up, but keep hitting these WODs!

Warmup:

50 Single Unders

10 Push Up to Downward dog

30 Alt Single Unders

20 Dubs or 4 attempts

10 Huggers

10 Over & Backs

Barbell Warmup: With an empty barbell and in Clean grip, hit 5 reps of: Elbow Rotations, Press

S/S/S:

Strict Press

5,4,3,2,1

Increase weight ea set

Video courtesy of CrossFit HQ. Final time hitting Strict Press before we re-test our 5X5.  So, today’s goal is a heavy set of 5, then a heavier set of 4, then a heavier set of 3, then a heavier double, and finish with an even heavier single.  This does NOT mean it has to be a 1RM.  But, if you are feeling good and the body cooperates, and you just happen to hit a new 1RM, even better! Your weight for your set of 5 should be just slightly lower than the heaviest weight you used in the 5X3 week.

WOD:

AMRAP 15:

10 Cal Ski Erg

15 Shoulder to OH (115/80)

30 Double Unders

Make sure you use a ton of force from a fast hip closure to help make your ski erg strokes effective.  This will also help save the arms and shoulders for the Shoulder to OH piece as well as keep them stable for the Dubs

Scaling Options:

Bar weight -> 95/65 -> as needed

DUs -> 60 Single Unders

If no Ski Erg available -> 3 Laying Banded Pull Overs* per cal (see video below, courtesy of Rise Above Personal Training)

Cool Down:

Calf Stretch on Rig – 1 Min per side

 

Banded OH stretch – 2 min per side