Warmup:

500M Row or 400M run

30′ inchworm

30′ Elbow 2 Instep

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

Cool Down:

Iron cross – slow and controlled – 5 per leg

Couch stretch – 2 min per leg

Warmup:

200M Run

Spider-Man lunge 30’

Inchworm 30’

Duck walk 30’

Crab walk 30’

One-leg RDL to kick 30’

20 arm circles

20 over and backs

200M Run

Barbell warmup:

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

Scaling Options:

Bar weight -> 135/95 -> 115/85 -> as needed

Toe2Bar -> Kipping Knee Raise -> Laying Toe2Bar -> V-Ups

Hand Rel Push Ups -> Push ups off Bench or box

Cool Down:

2X1 Min Plank (on forearms) – take min break between

Cobra Pose – 1 Min

Warmup:

50 Single Unders

25 SUs on Left leg

25 SUs on Right leg

30 Alternating Single Unders

30 Dubs or 3 attempts

10 Bow to Bends

10 Squat to Stands

10 Thoracic High Fives

10 Huggers

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

Video courtesy of WOD Prep.  Demo of Penguin Hops

DB weight -> 35/25 -> as needed

Cool Down:

Calf Stretch – 1 Min per side

Barbell Shoulder Stretch – 2 Min

Video courtesy of Mobility WOD

Warmup:

200M jog

Quad Stretch 30’

Walking Kicks 30’

Duck Walk 30’

Inchworm 30’

Side Lunge 30’ and back

10 Over and Backs

10 Huggers

200M Jog

Mobility:

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)

Warmup:

400M Jog

30’ Spider-Man Lunge w/twist

30’ Inchworm

10 Scorpions

10 Hand-release push ups

10 Over & Backs

10 Huggers

10 Kneeling lat stretch

S/S/S:

Bench Press

5X5

Increase weight ea set

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

Cool Down:

Roll out Lats and ribs – 1 Min per side

Doorway Stretch – 1 Min per side

Warmup:

30’ High Knees

30’ Butt Kickers

30’ Side Shuffle and back

30’ Bear Crawl

30’ Pike Bear Crawl (legs straight, butt high)

30’ Inchworm

10 Iron Cross

10 Pushup2Downward Dog

3 Wall Walks

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

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

Cool Down:

Thread The Needle Hold – 1 Min Per Side

Iron Cross Hold – 1 Min per side  

Warmup:

100 Single Unders

10 Kickers per leg

10 Bow2Bends

10 Squat2Stands

10 Thoracic high Fives

10 Pushup2Downward Dog

3 Burpees

20 Double Unders or 3 attempts

On Rig: Perform 5 reps of: Scap pull up, Kip Swings, Kipping Knee Raise, Toe2Bar

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)

Calf Stretch – 1 Min per side

Warmup:

Jog 30’ and back x3

Side Lunge 30’ and back

Inchworm 30’

Crab Walk 30’

Spider-man Lunge 30’

10 Alt Toe Touch

10 huggers

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.

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.

Scaling Options:

Bar weight -> 75/55 -> As needed

DB or KB weight -> 35/25 -> As needed

Cool Down:

Barbell forearm roll out* – 1 Min per side

Video courtesy of 3rd Element Fitness

Roll out T-Spine – 2 Min

Warmup:

10 Cal Assault Bike or Rower

Quad Stretch 30’

Walking Kicks 30’

Duck Walk 30’

Inchworm 30’

Side Lunge 30’ and back

10 Over and Backs

10 Huggers

2X5 empty bar high bar back squat

S/S/S:

High Bar Back Squat

5X5

Increase weight ea set

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

Cool Down:

Couch Stretch – 2 Min per leg

Leg Bleeds – 3 Min

Warmup:

Grab light KB

3 Rounds:

200M jog

10 KB deadlifts

5 Russian Swings

5 Am KB Swings

5 Goblet Squats

Then…

On Rig:  Perform 5 reps of: Scap Pull ups, Kip Swings, Kipping Knee Raise, Toe2Bar

WOD:

For Time:

50 Kettlebell Swings (53/35)

30 Goblet Squats (53/35)

10 Toe2Bar

40 KBS

30 Goblet Squat

15 Toe2Bar

30 KBS

30 Goblet Squats

20 Toe2Bar

20 KBS

30 Goblet Squats

25 Toe2Bar

10 KBS

30 Goblet Squats

30 Toe2Bar

*45Min Time Cap

Not going to lie, this one is a grinder.  While the Kettlebell swings go down each time, and the Toe2Bars go up, the goblet squats stay the same throughout.  Do NOT skip the mobility after this one.

Scaling Options:

KB weight -> 35/25 -> as needed

T2B -> Hanging Knee Raise -> Laying Toe2Bar

Cool Down:

Barbell forearm roll out – 1 Min per side

Video courtesy of 3rd Element Fitness

Cobra pose – 2 X 1 Min (take 20 sec break between sets)