Increase weight ea set
Scaling Options:
Runs – 250M row for every 200M run
DUs – Penguin jumps* or ½ the number and do DU attempts
Pull Ups – Jumping Pull ups
*For Penguin Jumps…
video courtesy of WOD Prep
Sorry for any inconvenience
pic courtesy of Liftwithxfit.com
Enjoy our 12 Days WOD a couple days before Christmas!
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 you must use the same weight for all movements
Increase weight ea set
*EMOM – 3 Burpees
| So, the way this works, at the top of every minute, no matter where you are in the WOD, you will do 3 burpees before going back to where you left off in the WOD. |
Scaling Options:
Goblet Squats -> 35/25
Increase weight ea set
With the lower rep range, look to go heavier per set than you did on the 3X5 session.
Scaling Options:
KBS – 53/35
T2B – K2E or lying T2B
Run – 250m row
Increase weight each set
| Second go around of back squats. With less sets, look to increase the weight used over the 5X5 week. |
Every Minute On the Minute for 10 min – Handstand Pushups
Minutes 1-3:
(25# on both sides of an ab mat)
Minutes 4-6:
(45# on both sides of an ab mat)
Minutes 7-9:
(a 45# and 25# plate stacked on top of each other, on both sides of an ab mat)
Video courtesy of CoachRX. Notice the speed difference in the kip on deficit and regular HSPUs. You want even more control at the bottom of a deficit HSPU as balance is slightly off due to the deficit.
Scaling Options:
If you can get some HSPUs, go in this progression:
No plates on either side of ab mat
25# plates on each side of ab mat
45# plates on both sides of ab mat.
If no HSPU, 3 wall walks per minute.
Score is total C&J and Burpees completed (Max 57). Power Cleans are allowed.
Scaling Options:
Runs – 500M row
Bar weights
65/45
85/55
95/65
115/75
| This is a fun benchmark! Aim should be 10 minutes or less, but try to keep moving the whole time. |
Scaling Options:
WB – >14/12
Increase weight each set
| Second session of Push Press this cycle. Aim to go heavier than when you did the 5X5. Watch your finish position. Ribs should be tucked down. If your ribs are sticking out, you’re over-arching your back, which will lead to more issues down the road. |
Video courtesy of CrossFit HQ. Level One Course Staff memeber, Dave Lipson shows a little more details on core stability with an OH position.
Rest 2 min
Rest 2 min
Rest 2 min
(Score is total of all reps/cal together)
Scaling Options:
DUs -> Du attempts, no SUs
Box Jumps -> Step ups
For Box Jumps, it is only considered RX if you jump (two feet leave the ground at the same time and land at the same time) on the box. If you step up, that is scaled. You can step down, but not up, to stay RX’d.
Rest 4 minutes Between Rounds
Don’t forget, each round, you only run at the beginning. From there out, it is AMRAP Thrusters and C2B pull ups!
Scaling Options:
Thruster weight -> as needed
C2B -> Chin above pull ups->Ring Rows
