Warmup:

1:00 Ski Erg

10 Huggers

10 Spider-Man Lunge

10 Squat2Stands

10 Thoracic High Fives

1:00 Jump Rope

10 Scorpions

20 Calf Pedals in Down Dog

1:00 Echo Bike

10 Kneeling Lat Stretch

On Rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups or Ring Rows, Kipping Pull Ups of Ring Rows

WOD:

EMOM 5:

:30 Max Cal Echo Bike

EMOM 5:

:30 Max Reps – Pull Ups

EMOM 5:

:30 Max Reps Double Unders

EMOM 5:

:30 Max Reps Push Ups

EMOM5:

:30 Max Cals Ski Erg

Score = total cals + total reps

Video courtesy of Mayhem Athlete.

Today is about good consistency in movement in a quick burst.  Aim to keep the body moving during the 30 seconds of work in each minute. For the gymnastics movements, you don’t have to go unbroken for the full 30 seconds.  Listen to the body and hit manageable chunks that will allow you to recover quick and knock out more reps.

Scaling Options:

Pull ups -> Banded Strict Pull ups -> Buddha Pull ups -> Ring Rows (ELITE: Chest2Bar Pull Ups)

Push Ups -> off bench (ELITE: Handstand Push Ups)

Cool Down:

Doorway Stretch – 1 Min per side

Lat Stretch on rig – 1 Min per side

Warmup:

500m Row

10 Box Step Ups

10 Spider-Man Lunge w/twist

5 Inchworm push ups

10 Box Step Overs

10 Toe taps in Down Dog

10 Iron Crosses

5 Box Jump Overs

Barbell warmup – With an empty barbell and hands in Clean Grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang power clean, hang power clean, power clean from shin

WOD:

Pic courtesy of Adobe Stock

“Welcome to 2025!”

20 Rounds:

2 Power Cleans (195/135 or 80% of 1RM)

5 Box Jump Overs (24”/20”)

Video courtesy of CrossFit Inguz.

Kick off the New Year in style with this grinder!  Hip extension will be your key in both movements.  Would go fast singles on the Power Cleans with the weight being a bit heavier.  On the Box Jump Overs, I would suggest stepping down each rep to save that Achilles Tendon.

Scaling Options:

Bar weight – 70% of Power Clean 1RM (ELITE: 225/155)

Box height -> 20/16 -> as needed (ELITE: 30/24)

Cool Down:

Iron Cross Stretch – 1 Min per side

Kneeling Shoulder Stretch on Box – 2 Min

Pic courtesy of Adobe Stock.

HAPPY NEW YEAR!  Take the day and enjoy time with friends and family.  Be ready to hit it hard tomorrow!