Friday 12/22/17

15 Dec

CrossFit Showdown – CrossFit

Metcon (No Measure)

Perform 30s of hollow body rocks (or progressions) each minute for 4 minutes

Push Press (5×3 70-80%)

Set 1/11

Single-Leg Deadlift (5×5 Each leg)

The goal is to have one leg off the ground. If you can’t find your balance, keep your back legs toe slightly on the ground to help stabilize.

Fox on the Run (Time)

7 Rounds

10 Wall Balls

10 Pull-Ups

Thursday 12/21/17

14 Dec

CrossFit Showdown – CrossFit

Metcon (Weight)

EMOM 8

2 Squat Cleans 65-75%

Dressed to the Nines (Time)

1000m row

1 min rest

Then 4 rounds for time

10 power snatches 95/65

15 sit ups

10 clean and jerks (same)

15 sit-ups

10 bar facing burpees

Wednesday 12/20/17

13 Dec

CrossFit Showdown – CrossFit

Front Squat (3×4 & 3×3 @90-100%)

Set 13/13

Handstand Push-ups (6×5 Strict, for depth)

Caress Me Down (AMRAP – Rounds and Reps)

9 Minute AMRAP

10 Ring Dips

40′ Broad Jump (20 out, 20 back)

10 Goblet Squats 55/35

10 Down & Back 20′ Shuttle Sprints

Tuesday 12/19/17

12 Dec

CrossFit Showdown – CrossFit

Lines and Lashings (AMRAP – Rounds and Reps)

In 9 Minutes

1 Rope Climb, then,

AMRAP

8 Hang Power Cleans 95/65

8 Thrusters

30 Double Unders

2 Minute rest (after 9 min)

-Repeat (After rope climb, pick up where you left off from previous round)

Monday 12/18/17

11 Dec

CrossFit Showdown – CrossFit

Front Squat (5×3 90-100%)

Set 12/13

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

CrossFit Games Open 17.2 (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 bar muscle-ups

8 power cleans

M: 50-lb. dumbbells

F: 35-lb. dumbbells

* alternating between toes-to-bars and bar muscle-ups every 2 rounds
If you need to modify the dumbbell weight, do it. If there are no remaining dumbbells, use kettlebells or a barbell.

sATURDAY 12/16/17

09 Dec

CrossFit Showdown – CrossFit

Metcon (Time)

Partner Chipper (Teams of 2)

3 Rounds

50 Wall Balls

400m Run

30 Synchronized RKBS

20 Partner Push-Ups

10 Partner Sled Push or Partner Carries

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.