pic courtesy of Comp Train

MERRY CHRISTMAS TO ALL!!!!!

NOTE:  The Warrior PT Tent is on Holiday hours today.

S/S/S:

Power Snatch (Touch & Go on PS)

5X4 + 1 OHS

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

So, goes to the tune of “12 Days of Christmas”. So, 1 DL, 2 Hang PCs, 1 DL. 3 FS, 2 Hang PCs, 1 DL…etc until you get through all 12 rounds.  Happy Holidays!!!!

Scaling Options:

Adjust bar weight as necessary, but keep weight same for all movements, unless you have an injury and have to modify.

X-tra:

Go finish last minute Christmas shopping

S/S/S:

Back Squats

5X3

Increase weight ea Set

We start this cycle’s 5X3. Lower reps than the last two weeks, so look to go even heavier.

WOD:

EMOMx12

Odd: 30 Double Unders

Even: 6 unbroken Deadlifts, 275/185

Scaling Options:

DU: 2 X SU with 10 min DU practice AFTER WOD

DL – shoot for 75% of 1RM

X-tra:

Reverse Hypers – 4X15

Cobra pose to downward dog

Spend 1 min in each position. Go through twice.

S/S/S:

Strict Press

3X5

Increase weight ea set

Should see more weight go up than the 5×5 week as you have less sets, so push for it!

WOD:

Tabata Mash-up

With a running clock complete As Many Reps As Possible in 8 rounds of :20 on/:10 off of:

Wall Balls, 20/14

Toe 2 Bar

Row, for cals

KB Swing (53/35)

 Complete all 8 intervals of one movement before moving to the next. Score is total reps (and cals) for each movement

Pre-set up all needed equipment so when you finish the 8^th set on one, that 10 sec break will give you enough time to get to the next movement.

Scaling Options:

WB – 14/12

T2B – K2E or lying T2B

KB – 35/25

X-tra:

Heel cord stretch/mash x 2 min per

Pigeon pose – 2 min per leg

S/S/S:

Power Clean(Touch & Go on PC)

5×3 + 1 Jerk

WOD:

21 Front Squats, 115/75

21 Burpees

21 Pull-Ups

15 Push Press, 115/75

15 Burpees

15 Pull-Ups

9 Thruster, 115/75

9 Burpees

9 Pull-Ups

Scaling Options:

Adjust bar weight as needed. Goal is to get through set of 21 with no more than one breakup of the reps.  Unbroken would be better

X-tra:

5×3 Pressing Snatch Balance + Overhead Squat

Videos courtesy of CrossFit HQ.  So, one rep is one Pressing Snatch Balance, stand all the way up w/bar OH and then do one Overhead Squat

5×3 Snatch Balance + Sots Press

So, one rep = regular Snatch Balance, then, from the bottom of the catch, perform a sots press

S/S/S:

Clean Deadlift

3X5

Increase weight ea set

WOD:

4 Rounds For Time:

250m row

3 deadlifts (135/95)

5 power clean (135/95)

7 push press (135/95)

1 min rest between rounds

The clock will keep going. When you finish the Push Press per round, look up at the clock. You will start your next round 60 seconds later, no sooner.

Scaling Options:

Scale bar weight as needed.  But, use same bar for all movements.

Xtra:

Reverse hyperextensions 4×12

Hang from rings x 2 min

Roll out posterior chain x 2 min

S/S/S:

Kipping practice

Video courtesy of Gymnastics WOD.

WOD:

100 pull-ups in as little sets as possible

Score = #of sets.  Low number wins

Scaling Options:

Body rows – put a bar on the squat rack where it is just a bit out of reach if you were lying right under it. Use straps to keep it attached to rig

Xtra:

Seated box Jump

7 rounds to set max height

Roll out forearms x 2 min per arm

Banded Lat stretch x 2 min per side

S/S/S:

Power Snatch (Touch & Go on PS)

5X3 + 1 Overhead Squat*

*Only 1 OHS per set. So, perform three touch&go Power Snatches, then after you lock out on the second PS, go into an OHS. Once done with the OHS, put the bar down and prep for the next set.  We have added one more rep per set from the last time we did these.  Try using the same or heavier weight this week, but don’t let form go to hell.  Remember, for Touch & Go, as you are coming down, start locking in your position so when you touch the ground you are in the exact position you would be in if you started a fresh rep.  No rounded back, no arm bend, no hips up too high.

WOD:

For Time:

100* Box jump/step downs 30/24

*Every two minutes complete 10 Toe2Bars

Yes, step downs for the jumps.  This means no jumping off the top of the box.  This should allow you to maintain a good pace throughout.  Just every 2 minutes, make sure you knock out 10 T2Bs.

Scaling Options:

BJ – 24/20

T2B – K2E or lying T2B

Xtra:

10 x 50M sprints

Rest time is jog back to start

Roll out legs

S/S/S:

Back Squats

3X5

Increase weight ea set

WOD:

CrossFit Open WOD 12.1

7 minute AMRAP

Max Rep Burpees to 6 inch Target

Video courtesy of CrossFit HQ.

Scaling Options:

N/A

Xtra:

Heel cord stretch/mash x 2 min per

Pigeon pose – 2 min per leg

S/S/S:

Strict Press

5×5

Increase weight ea set

Video courtesy of CrossFit HQ.  So begins our next cycle’s OH movement.  Just as before, you should be really working for that last rep on these sets.  If not, you’re going too light.  Keep you ribs tucked down, feet hip width to shoulder width apart and legs locked out prior to pressing up.

WOD:

7 min AMRAP:

5 Front Squats (155/ 115)*

7 Bar Facing Burpees

*Weight comes from the ground.  No racks

There will be a retest of this in a few weeks

Scaling Options:

Front Squats – As needed

X-tra:

Handstand Walk Practice – 10 min or

Every 2 min for 10 min – 50 Shoulder taps

Banded OH stretch – 2 min per side