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20161223
pic courtesy of Liftwithxfit.com
Enjoy our 12 Days WOD a couple days before Christmas!
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 you must use the same weight for all movements
Cool Down:
Roll out whatever hurts
20161222
S/S/S:
Deadlift
5X3
Increase weight ea set
WOD:
For Time*:
25 Goblet Squats(53/35)
25 BF Sit Ups
20 Goblet Squats(53/35)
20 Bf Sit Ups
15 Goblet Squats(53/35)
15 BF Sit ups
10 Goblet Squats(53/35)
10 BF Sit Ups
5 Goblet Squats(53/35)
5 BF Sit Ups
*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
Cool Down:
Couch Stretch – 2 min per leg
Cobra pose 2×2 min hold
20161221
S/S/S:
High Hang Squat Snatch
5X3
Increase weight ea set
With the lower rep range, look to go heavier per set than you did on the 3X5 session.
WOD:
12 minute AMRAP:
12 KB Swings (70/53)
12 Box Jumps (24/20)
12 Toes to Bar
200m run
Scaling Options:
KBS – 53/35
T2B – K2E or lying T2B
Run – 250m row
Cool Down:
Reverse Hypers – 4 x 15
Cobra pose to downward dog – spend 1 min in each
position. Go through twice.
20161220
S/S/S:
Back Squat
3X5
Increase weight each set
| Second go around of back squats. With less sets, look to increase the weight used over the 5X5 week. |
WOD:
Every Minute On the Minute for 10 min – Handstand Pushups
Minutes 1-3:
3 reps regular HSPU
(25# on both sides of an ab mat)
Minutes 4-6:
3 reps with small deficit
(45# on both sides of an ab mat)
Minutes 7-9:
3 reps with bigger deficit
(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.
Cool Down:
Banded bully stretch – 2 min per side
Oly Wall Stretch – 2 min per side
20161219
WOD:
15 Min Time Cap:
20 clean and jerks 95/65
400m run
15 clean and jerks 115/75
400m run
10 clean and jerks 135/85
400m run
5 clean and jerks 145/95
7 burpees
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
Cool Down:
Banded lat stretch – 2 min per side
Pigeon pose on box – 2 min per side
20161216
WOD:
“Karen”
For Time:
150 Wall Ball Shots (20/14)
| 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
Cool Down:
Slow 500m row
Banded OH stretch x 1 min per side
Couch stretch x 2 min per side
20161215
S/S/S:
Push Press
3X5
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.
WOD:
2 Min AMRAP: Rows for Cal
Rest 2 min
2 Min AMRAP: Air Squat
Rest 2 min
2 Min AMRAP: Double Unders
Rest 2 min
2 Min AMRAP: Box jumps (24/20)
(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.
Cool Down:
Accumulate 2 min in handstand either against the wall or free standing
Pigeon pose on box x 2 min per side
20161214
WOD:
3 Rounds for Max Rounds and Reps
In 4 Minutes:
200 m run cash-in, then AMRAP:
12 Thrusters 95/65
9 Chest to Bar Pull-ups
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
Cool Down:
Slow Spiderman lunge x10 per leg
Roll out Lats – 1 min per side
20161213
S/S/S:
High Hang Squat Clean
3X5 +1 Jerk
Increase weight each set
| Our second time hitting high hang squat cleans this cycle. Focus on getting the hips to fully open before you bend your arms |
WOD:
4 Rounds:
60 Double Unders
120 yd shuttle run*
250M Row
* For 120 yd shuttle run: start at white line, run to 10 yd mark, run back to start, run to 20 yd mark, run back, run to 30 yd mark, run back.
Scaling Options:
DU -> DU attempts, no SUs.
Yes, you read it right. Doing Single Unders is no longer a scale for Double Unders. Scaling is meant to prepare an athlete to do an RX move down the road. SUs do not prepare us to do DUs. It preps you to do SUs.
Video courtesy of WOD Prep. Having trouble with the DU timing. Try this drill…
