Stretch the whole body out before sitting down to watch the classic “Home Alone” (pic courtesy of Destination Mansfield)
WOD:
pic and WOD courtesy of He+She Eat Clean
Home Alone WOD:
-When Harry or Marv gets hurt – 15 Jumping Jacks
-When you see Harry’s gold tooth – 5 Burpees
-When Marv says “Wet Bandits” – 10 Push Ups
-When you see the tarantula – 1 Min Plank
-When someone screams – Alternate 30 sec of High Knees and 30 sec of Butt Kicks for the duration of the scream
With today being an off day for the base, let’s take the WOD home! All you need is for the movie “Home Alone” to come on (should be available on-demand or if you have a Blu-ray or DVD….or VHS), and then follow the above directions. Enjoy the movie and enjoy some time with your family and friends, but BE SAFE!
Cool Down:
Take a walk in the neighborhood and check out Christmas lights
Barbell W/U: Empty bar and do 3 reps of – deadlift/hang power clean/front squat/strict press/back squat/push press/thrusters/squat clean/push jerk/hang power snatch/OHS/sumo deadlift high pull
Image courtesy of Pinterest. With the base being closed on the 24th and 25th, today we get our Holiday WOD in!!!!
WOD:
“The 12 Days of Barbell”
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
This is done “12 Days of Christmas” style. This means, you start with 1 deadlift. Then you do 2 hang power cleans, then 1 deadlift. Then you do 3 front squats, 2 hang power cleans, 1 deadlift…etc until your last set starts with 12 sumo deadlift high pulls, and ends with one deadlift.
Scaling Options:
Bar weight –> as needed, but use the same bar/weight for all movements
With an empty bar, perform 5 reps of: Good mornings, Elbow Rotations, Front Squat, Dip/Shrug, High Hang Power Clean, Power Clean from mid-shin, Clean Pulls
S/S/S:
Clean Pull
3X5
Increase weight ea set
Video courtesy of Catalyst Athletics. Due to the short week, we’re moving our Clean Pulls to today instead of Wednesday (special WOD in store for Wednesday!!!). This time around, the sets drop to 3 instead of 5, so aim to go heavier per set than you did on the 5X5 week.
WOD:
4 Sets of*…
AMRAP 4:
3 Power Cleans 165/115
6 Toe2Bar
9 Hand Release Pushups
-Rest 1:00 between sets-
*Start next set wherever you left off on previous set. Score = total rounds completed at end
So, wherever you end when the 4 min is up in one set, that is where you will pick up on the next set. Ex: Say at the end of set 1, I have gotten 4 full round and am 4 Toe2Bars of round 5, when set 2 starts up, I will go into my 5th Toe2Bar of round 5, and continue on.
Burgener warm up (see video below, courtesy of CrossFit Weightlifting Seminar Staff) – 3 reps per position
S/S/S:
1 Snatch Pull+1 Power Snatch +1 Low Hang Squat Snatch
3@65%
3@70%
2@75%
Sets start every 3 min
%s Based off 3Dec 1RM
Video courtesy of Diablo CrossFit. Second run of our Snatch complex for this cycle. As a reminder, the complex is: 1 Snatch Pull, 1 Power Snatch, 1 Low Hang Squat Snatch. For the low hang, the bar will go below the knee, but stay above the mid shin. As mentioned before, even though you are returning the bar to the ground between the Snatch Pull and Power Snatch, hold onto the bar. %s go up this week so utilize the hook grip!
WOD:
3 Rounds:
50 Double Unders
20 DB Push Press (50/35)
50 Double Unders
20 Alt DB Lunges (50/35)
Video courtesy of Camille Leblanc-Bazinet. Demo for the DB Push Press.
Video courtesy of Mike Collette. For the Alternating lunge, the DBs are in the hang. Also, you can step forward or backward. Just be careful Not to slam the knee down in the lunge. Try to keep a steady pace on the dubs so you have the energy to attack the Push Press and Lunge portion.
Scaling Options:
DUs -> 50 Penguin Hops* -> 100 Single Unders -> 100 Bunny Hops
Want to take a little time before the WOD to get some good mobility both for our squat and for our push-ups.
Super Squat Hip Sequence
Test Squat before and after
Video courtesy of Mobility WOD. The first one we will do is the Super Squat Hip Sequence. As you’ll see in the video, you will do each stretch position for 20 seconds. PLEASE make sure to test your squat BEFORE and AFTER doing this sequence.
Pec roll out w/lacrosse ball (see video) – 1 Min per side
Video courtesy of Performance Place Sports Care & Chiropractic. Our second mobility piece will focus on opening up the major and minor pec areas. The mobility calls for a lacrosse ball, but if you do not have one, grab either a baseball, tennis ball, or racquetball
WOD:
5 Rounds of:
30-Second hold at bottom of squat
20 Air Squats
30-Second Plank at top of Push Up
20 Push Ups
These isometric holds are going to help you in the long run, but are going to put you in a bit of a pain cave today. That’s okay. It’s how we get better.
Video courtesy of Reebok CrossFit ONE. In the squat hold, send you butt back and descend down into the bottom of the squat, hip crease below your knee. Push your knees out, all the weight should be in your heels. Throughout the duration of the movement, maintain your lumbar curve and an upright chest position
Video courtesy of Hannah Eden Fitness. In the Plank, keep your body in a straight line, keep the core engaged and arms locked out.
Scaling Options:
Air Squat -> to depth
Push Ups -> Off Bench
Cool Down:
Couch Stretch – 2 Min per leg
Scorpion Pose hold – 1 Min Per side (feel stretch in chest)
Video courtesy of CrossFit HQ. Specialty coaches Shane and Laura Sweatt going over proper bench technique. This cycle’s pressing movement will be some good ol’ fashioned Bench Press!!! If you are still working from home and don’t have a Bench, feel free to substitute Floor Press in. On the Bench, make sure your shoulder blades stay glued to the bench, your butt maintains contact with the bench, your feet press into the ground (or have them on top of plates if you’re short), As the bar moves, think of trying to bend the bar in half as it comes down, and pull it apart as it comes up. This will allow the shoulder and triceps to be used as best as possible in the movement.
WOD:
Every 90 seconds for 10 Rounds:
5 Push Press (Climbing)
8 Strict Pull Ups
Video courtesy of Paradiso CrossFit. In the strict pull up, make sure you keep your core nice and tight as well as really get your lats and shoulders engaged to pull up up. No kipping at all today.
Scaling Options:
Strict Pull Ups -> Lessen the number of Reps per round -> Buddha Pull ups -> Ring Rows -> Table Row
Barbel warmup: With an empty bar, perform 5 reps of: Good mornings, Kang Squat, Elbow Rotations, Strict Press, Push Press, RDL
WOD:
“Running from Diane”
For Time:
200 Meter Run
21 Deadlifts (225/155)
200 Meter Run
21 Handstand Push-ups
200 Meter Run
15 Deadlifts (225/155)
200 Meter Run
15 Handstand Push-ups
200 Meter Run
9 Deadlifts (225/155)
200 Meter Run
9 Handstand Push-ups
Putting a little extra spice on a Benchmark WOD today. While you still want to go full-go on the Deadlifts and HSPUs, don’t forget that you have running weaved throughout.
Scaling Options:
Run -> 250M Row -> 1 Min of Cardio
Bar weight -> 185/130 -> 155/110 -> As needed
HSPUs -> Pike Push Ups off a box -> Pike Push Ups off the floor
Video courtesy of NorCal Fitness. Demo of Pike Push Ups off a box
Video courtesy of Global Bodyweight Training. Pike Push Up from the floor
Barbell Warmup: With an empty bar and hands in Clean Grip, perform 5 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High ang Muscle Clean, Front Squat, High Hang Power Clean, High Hang Squat Clean, Press, Push Press, Push Jerk
S/S/S:
1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean
3@60%
3@65%
2@70%
+ 1 Jerk at the end of ea set.
Sets start every 3 min
%s Based off 3Dec 1RM
Video courtesy of CrossFit Skirmish. This cycle’s Clean complex sees us performing 1 Power Clean, bringing the bar to the hang, and performing 1 Hang Squat Clean, then take the bar all the way to the ground and perform 1 Squat Clean. That will equal one rep. One the final rep of each set, perform one Jerk (either Push or Split). The focus here is getting the violent hip extension from different beginning positions as well as getting to the bottom of a squat as quick as possible to have the best catch position for the hang squat clean and the squat clean. Try to maintain your grip through an entire rep. You can break grip between reps.
WOD:
15 Min AMRAP:
10 Burpees
15 Toe2Bar
30 Double Unders
As I always say, when it comes to AMRAPs, don’t sprint. Today, try to keep a quick, but no sprinting, pace on the burpee and Toe2Bars, then settle into a steady rhythm on the DUs. Staying steady instead of sprinting on the DUs should make it easier to go unbroken.
Scaling Options:
Toe2Bar -> Kipping Knee or Leg Raise -> Laying Toe2Bar -> V-Ups
DUs -> 30 Penguin Hops -> 75 SUs -> 75 Bunny Hops
Cool Down:
Cobra Pose – 2X 1 Min Hold (take 30 sec break between sets)
Barbell warmup: With an empty barbell and hands in Snatch grip, perform 5 reps of: Dip/Shrug, Dip/Shrug/Hi Elbows, High Hang Muscle Snatch/BTN Push Jerk, High Hang Power Snatch, Power Snatch from mid-shin
S/S/S:
Turkish Get-Ups
12 Min working on technique. Build in weight if you can.
Videos courtesy of CrossFit HQ.
Before getting to the WOD, we will spend 12 Min working on Turkish Get up technique. In this video, kettlebell guru Jeff Martone outlines the three steps of the movement.
First there’s sitting up, then the transition to the knee and, finally, standing up. While lying on the floor, your chest must be open. Then, ensure your knuckles remain in the same spot in space. Next, press, drive off the heel and keep coming up to a sitting position. This position, Martone cautions, does not involve merely rolling over or sitting straight up like a regular sit-up. “As you get stronger, you’re always shifting your weight to your forearm,” he explains. “But you gotta minimize weight to it and really work your core pretty hard.”
When it’s time to transition to the knee, push down the shoulder on the opposite side of the weight, push off with the heel and bring the leg through. Then, stand up while keeping the kettlebell in the same overhead position
WOD:
21-18-15-12-9*:
Power Snatch (95/65)
*After Every Round: 100M Farmer’s walk (50/35)
Can use DBs or KBs for Farmer Walk
For the Farmer walks, measure off a 50M mark. Farmer walk from one end to the other, turn around, and walk back. Throughout the walk, keep shoulders back, core tight and head straight.
Video courtesy of Troy CrossFit. Our Squat the cycle will be the High Bar Back Squat. The benefits here include a better upright torso position, which will help you receive position in both the clean and snatch. Follow the setup in this video for proper position.
WOD:
15 Min AMRAP:
10 Cal Assault Bike
20 Cal Row
10 Cal Ski Erg
With this being an AMRAP, don’t try to hit sprint speed on these movements. Rather, keep pace where you can keep moving the entire 15 Minutes.
Scaling Options:
If no Ski Erg – 20 Barbell roll outs per round
If no rower – 20 Sumo Deadlift Hi Pulls (95/65)
If no Assault Bike – 50 Double Unders/100 Single Unders
