Friday 12/15/17

08 Dec

CrossFit Showdown – CrossFit

Front Squat (6 x 2 90-100%)

Deficit Handstand Push-ups (6 x 4 Strict, for depth)

Learn to Fly (AMRAP – Reps)

4 Rounds for reps

1 Min Strict Pull-Ups

1 Min Heavy Power Cleans 155/105

1 Min Box Jumps 24/20

1 Min Row

1 Min Rest

Wednesday 12/13/17

06 Dec

CrossFit Showdown – CrossFit

Push Press (7 x 3 Working up to a heavy triple)

Down with the Sickness (AMRAP – Rounds and Reps)

15 Minute AMRAP

12 Deadlifts 185/135

12 Pull-Ups

12 Single Arm OHS 55/35 KB

50 Double Unders

Tuesday 12/12/17

05 Dec

CrossFit Showdown – CrossFit

Front Squat (7×1 90-100% )

Set 10/13

Handstand Push-ups (7×3 Strict, for depth)

CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.

Monday 12/11/17

04 Dec

CrossFit Showdown – CrossFit

Metcon (Weight)

Spend 12 minutes and work up to a heavy Clean & Jerk

Backhoe (Time)

5 rounds for time.

8 Hang power cleans 95/65

8 Push Press (Same)

8 round trips of 20′ forward, 20′ backward running

Friday 12/8/17

01 Dec

CrossFit Showdown – CrossFit

Front Squat (3×4, then 3×3 @80-90%)

Handstand Push-ups (6×5)

Try to go a bit deeper than you did on Monday.

CrossFit Games Open 17.3 (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 chest-to-bar pull-ups

6 squat snatches (95# / 65#)

Then, 3 rounds of:

7 chest-to-bar pull-ups

5 squat snatches (135# / 95#)

*Prior to 12:00, complete 3 rounds of:

8 chest-to-bar pull-ups

4 squat snatches (185# / 135#)

*Prior to 16:00, complete 3 rounds of:

9 chest-to-bar pull-ups

3 squat snatches (225# / 155#)

*Prior to 20:00, complete 3 rounds of:

10 chest-to-bar pull-ups

2 squat snatches (245# / 175#)

Prior to 24:00, complete 3 rounds of:

11 chest-to-bar pull-ups

1 squat snatch (265# / 185#)

*If all reps are completed, time cap extends by 4 minutes.
The Open is right around the corner. This is your chance to see how much you’ve improved from the last Open.

Thursday 12/7/17

30 Nov

CrossFit Showdown – CrossFit

Bench Press (5×5 Increasing)

Ring Pull-Ups (5×5 Strict)

This isn’t for speed. Pull yourself up slow and controlled, descend slow and controlled. Scale these with 5×5 negatives on the bar

Rocky Bulldog (Time)

4 Rounds

6 Box Jumps 30/24

8 Back Squats 135/95

10 Bar over burpees

40 Single Unders

1 Minute rest
If your efficient in double unders, don’t scale up. Practice your single under speed. Utilize the rest wisely, and make this workout burn.

Wednesday 12/6/17

29 Nov

CrossFit Showdown – CrossFit

Metcon (Weight)

Spend 8 minutes working up to a heavy 3 rep overhead squat

Metcon (Weight)

7×2 Squat or Power Snatch

Sickle and Hammer (AMRAP – Rounds and Reps)

7 Minute AMRAP

8 Hang Power Snatches 95/65

16 Wall Balls 20/14
This is a repeat WOD. Find out what you got before, and crush it.

Tuesday 12/5/17

28 Nov

CrossFit Showdown – CrossFit

Metcon (Weight)

Spend 8 minutes working up to a heavy Strict Press

Canteen Medals (AMRAP – Rounds and Reps)

In 18 Minutes

1,000M Row

Then AMRAP of

10 Power Cleans 115/75

5 Push Press

10 Toes to bar
Keep a good pace on the row, but save some energy on the final 200m stretch. You won’t want to waste too much time on the row to clean transition. Your forearms should be the first to go from the cleans and TTB, so don’t be afraid to break it up, while aiming for unbroken reps on the push press.

Monday 12/4/17

27 Nov

CrossFit Showdown – CrossFit

Front Squat (5×3 80-90%)

Handstand Push-ups (5×5 Strict, for depth)

How are these starting to feel? Are you improving? Have you been trying to improve?

Fast Burn (Time)

For time

500m Row

150 Double Unders

50 Burpees
Hey guys, Joey here. Welcome to December, the toughest month of your gym year. Everything is going to be stacked against you… Holidays, vacations, parties, family, food. It’s very easy to say “I’ll wait until January.”, but that’ll only hold you back. Keep the train of momentum going, and continue to make your fitness your top priority. That way, you’ll be ahead of the pack, come January.