Merry Christmas from the coaching staff at Joint Strike CrossFit!  See you back in here Tuesday!

Pic courtesy of Mercer Island CrossFit.  Time for the annual 12-Day-Of-Christmas WOD!!!! (extra points if you do it with a Santa hat on)

WOD:

12 Days of Christmas WOD

1 Sumo Deadlift High-Pull (75/55 lbs)

2 Thrusters (75/55 lbs)

3 Push Press (75/55 lbs)

4 Power Cleans (75/55 lbs)

5 Power Snatches (75/55 lbs)

6 Kettlebell Swings (53/35 lbs)

7 Pull-Ups

8 Toe2Bars

9 Box Jumps (24/20 in)

10 Double Unders

11 Burpees

12 Overhead Walking Lunges (45/25 lbs Plate)

Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1 SDHP; 2 Thrusters-1 SDHP; 3 Push Press-2 Thrusters-1 SDHP etc – for a total of 364 reps.

Scaling Options:

Bar weight -> as needed, but keep same weight for all bar movements

KB -> as needed

Pull Ups -> body rows

T2B -> hanging knee raise

BJ -> 20/16

Plate weight -> as needed

DUs – 20 SUs

Cool Down:

Roll out what’s sore for 10 min

S/S/S:

BTN (Behind The Neck) Split Jerk

5X5

Increase weight ea set

Video courtesy of CrossFit HQ.  Some good words of wisdom from Coach B.  One of the biggest benfits of Behind The Neck Split Jerk is the translation of bar position to our regular split jerk.  When you land a jerk, the bar should be right over the shoulders and hips.  Going from BTN allows our body to get comfortable with that position as it starts in that spot right away.  Just stand all the way up between reps and do not drop the bar too quickly on the shoulders.  Also, as the bar makes contact with the shoulders, bend the knees to absorb the shock.  Be careful to not land the bar on the neck.

WOD:

4 Rounds:

300M Row

10 OHS (95/65)

3 Rounds:

200M Ski Erg

8 Front Squats (135/95)

2 Rounds:

20 Cals Assault Bike

6 Deadlifts (185/120)

No pause between sections.  Once you finish the first 4 rounder, go right into the 3-rounder, then right into the 2 rounder

Scaling Options:

Bar weight -> as needed

Cool Down:

Oly Wall Stretch x 3 min

Couch stretch – 3 min per side

WOD:

6 Rounds For Time:

400M run with Sand bag (40/25)

5 sand bag Turkish get ups*

10 push ups one hand on bag. Switch hands each rep

15 squats holding bag in front rack

20 box step ups w/sand bag on back (24/20)

Fun with Sand Bags!

video courtesy of Atomic Athlete.  Quick tutorial on Sandbag Turkish Get Ups.

Scaling Options:

Sandbag weight -> as needed -> use med ball if no lighter sandbags

Cool Down:

Hang from pull ups bar x1 min

Downward Dog to Cobra x 20

S/S/S:

Pausing (2 sec at knee) Clean

2X60%, 2X70%, 2X75%

based on 13Dec 1RM

Video courtesy of Catalyst Strength.  So, set up like a normal clean, begin first pull, then pause at the knee for 2 seconds (one-one thousand, two-one thousand), DO NOT LOSE TENSION in this position. End of 2 seconds, continue pull, at mid thigh, EXPLODE!, then drop under.

WOD:

15 Min AMRAP:

10 Ring Dips

15 Plank Up/Downs*

25 Double Unders

Video courtesy of Oxygen Network.  For Plank Up/Downs

Scaling Options:

Ring Dips -> box dips

DUs -> DU attempts through 25 rope contacts -> 25 penguin jumps

Cool Down:

Roll out triceps on bar – 2 min per

Calf stretch on rig – 1 min per side

Remember, today is our final “Workout With a Cause” WOD series.  Coach Sherri will be collecting donation for our adopted in-need family.  Please see Sherri for items we need.  Time to sweat and give back!

ALSO!  BE HERE FRIDAY FOR OUR 12-DAYS-OF-CHRISTMAS WOD!!!!

WOD:

Partner WOD:

400M med ball run  Cash In(20/14) – switch ball between partners as needed

then…*

30 Hang Power Snatch (75/55)

2 Down and back (length of white box) overhead plate carries (45/25)

30 Hang Power Snatch (95/65)

2 Down and back (length of white box) overhead plate carries (45/25)

30 Hang Power Snatch (115/75)

2 Down and back (length of white box) overhead plate carries (45/25)

*After run, EMOM 3 synchro burpees until finished

Other than run and burpees, the rest of the work is one partner working at a time.  Reps split up as team sees fit.

40 Min time cap

Scaling Options:

Med ball -> as needed

If you can’t run, row 500M

Barbell weight -> as needed

Plate weight -> as needed

Cool Down:

Banded OH stretch – 2 min per side

Leg bleeds – 3 min

S/S/S:

Push Press

5X5

Increase weight ea set

Compare to 26 Oct

WOD:

In 8 Min, complete

21-15-9

Handstand Push Ups

Sumo Deadlift High Pull (95/65)

-2  min Break, then..

In 4 Min, complete

15-9-6

Hang Power Snatch (95/65)

Burpee Over Bar

If you don;t finish WOD 1 at the 8 min mark, you still stop and rest 2 min and then start WOD 2

Scaling Options:

HSPU-> 7-5-3 Wall Walks->pike push ups

Bar weight > as needed, but use same weight for both movements

Cool Down:

Doorway stretch x 2 min per side

Roll out hips/glutes x 2 min per side

WOD:

20 Min to set 1RM on Snatch

Compare to 12 Oct

then…

20 Min to Set 1RM Clean & Jerk

Compare to 12 Oct

OLY DAY!!!  With the work we have done these last couple months, see if that muscle memory has improved when it comes to Oly technique!

Scaling Options:

N/A

Cool Down:

Oly Wall Stretch x 3 min

S/S/S:

Clean Deadlift

5X5

Increase weight ea set

Compare to 20 Oct

WOD:

3 Rounds:

200M Run

15 Box Jumps (30/24)

15 Double KB Thrusters (53/35)

15 Min Time Cap

Scaling Options:

Run -> 250M row

Box->24/20

KB Weight -> 35/25)

Cool Down:

Hang from pull ups bar x1 min

Downward Dog to Cobra x 20

“Workout With a Cause”

Today we ask, if you didn’t donate on Friday for the sponsored family, please think of doing it today.  That’s why today’s WOD is a partner WOD.  Because it takes a team to make great things happen!  Get involved!

WOD:

Partner WOD

20 Min AMRAP*:

30 Double Unders

Farmers Walk length of white box and back (70/53)

15 Cal Row

*One partner must complete one round completely before next partner goes.

Scaling Options:

DUs -> 60 SUs

KB weight-> 53/35

Cool Down:

Roll out forearms – 2 min per

Calf stretch on rig – 1 min per side