Warmup:

Jog 30’ and back x 3

High knees 30’ and back

Butt kickers 30’ and back

High skips 30’

Side shuffle 30’

10 Threat the needle

Super Squat Hip Sequence – See video below, courtesy of Mobility WOD

Barbell Warmup: With an empty barbell perform 5 reps of: Good mornings, Back Squat, Elbow Rotations, Front Squat

S/S/S:

Front Squat

5,4,3,2,1

Increase weight ea set

Video courtesy of CrossFit HQ. Final time hitting Front Squat 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:

In 2 Min complete:

200M Run

Max Cals Assault/Echo Bike

Rest 1 Min

Repeat for a total of 5 Rounds

Score = Total Bike Cals

Today is about keeping a good, efficient pace on the run (sub-1 min) and going all-out on the bike for the remaining time.  Goal should be a minute of biking each round.  With the 1 min break between rounds, go for broke each round!  Don’t think a minute is a lot of time on the bike?  Just remember, this dude did 50 cals in 24 seconds…Safety note: don’t make that your goal in today’s WOD…or you may pass out (video courtesy of Nicholas Garcia)

Scaling Options:

Run -> 250M Row

Cool Down:

Couch Stretch – 2 Min per leg

Banded hamstring stretch – 2 min per side

Warmup:

Grab 1 medium DB

3 Rounds:

50’ right hand suitcase carry

50’ left hand suitcase carry

5 Single-arm deadlift per side

5 Scap Pull ups

5 DB push press per side

5 kip swings

4 Alternating DB Snatch

WOD:

12-10-8-6-4-2-4-6-8-10-12*:

Pull Ups

Alt DB Snatch (50/35)

*100′ Dual KB Farmer Walk (53/35) after every round of DB Snatch

Video courtesy of Box Programming.  Good tips for cycling DB Snatches. Plan on not having much grip left after this WOD.  Try to use as much hip to pop through either butterfly or kipping on the pull ups as well as the DB snatches so you have enough grip to do each round of farmer walk unbroken (or as close to unbroken as possible).

Scaling Options:

Pull Ups -> Buddha Pull Ups -> Ring Row

DB weight -> 35/25 -> as needed

KB weight -> 35/25 -> as needed

Cool Down:

Kneeling Lat Stretch – 1 min per side

Barbell forearm smash – 1 Min per side

https://www.youtube.com/watch?v=cTvzDwBY46Q

Video courtesy of 3rd Element Fitness.

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