20151217

12 Days of CrossFitmas

Chipper: Handstand Push-ups, Clean & Jerks, Pull-ups, 9 and more
   

For time:

12 Handstand Push-ups

22 Clean & Jerks

30 Pull-ups

36 Ring Dips

40 Burpees

42 Wall Balls

42 Kettlebell Swings

40 Dumbbell Snatches

36 AbMat Sit-ups

30 Row (calories)s

22 Double Unders (Unbroken)s

12 Box Jumps

Reps to be partitioned, just like the song.

20151215

Warm Up
20 Samson Stretch
5 strict pull ups, 5 sec neg
drop lunge 30 sec
1 min bottom of squat
10 Box Jumps
10 KB bottom up press
1 lizaed
2 crab


Strength
Front Squat : 3-AMAP   

Use the same weight for each set.

Rest as needed between sets.

2nd set is AMAP

Beginner do 2 x 5-8

WOD
Every 2:30 for 11:30: Power Cleans, Thrusters, Burpees and Double Unders

Every 2:30 for 11:30 do:

1 Power Clean, 50/20 kg

3 Thrusters, 50/20 kg

5 Burpees

20 Double Unders

Rest 1 min

1:30 work : 1:00 rest

Finisher
100m Farmers Walk
Max rope or bar hold

20151210

Warm Up
2 mins handstand
10 narrow squats
10 wide squats
10 dragon squats
20 drop lunges
5 bridge up
10 Ring Dips
10 Pull Ups
3 Pull Overs


Strength
Lifting: Shoulder-to-Overheads and Wall Walks

Shoulder-to-Overhead 5x5, using same weight per set

Wall Walk 5x2

Alternate between movements

WOD
AMRAP 15 mins: Clean & Jerks, Burpee Over Bars and Wall Balls

Complete as many rounds as possible in 15 mins of:

3 Clean & Jerks

10 Burpee Over Bars

20 Wall Balls

20151208

Warm Up
100 DU's
90 sec passive hang
3 mins Shoulder Mobility
10 Push Ups
5 Bridge Ups
10 Hollow to Superman
10 Wall Squats
5 Passive to Active hang


WOD
The Seven

7 rounds for time of:
7 Handstand Push Ups
7 Thrusters, 60/40
7 Knees To Elbows
7 Deadlifts, 110/75
7 Burpees
7 Kettlebell Swings, 2/1.5 pood
7 Pull-ups

20151203

Warm Up
1000m Row
1 min passive hang
2 lizard
1 min of 1/2 handstand
5 backward rolls
5 pull overs
10 wall squats
2 x 2 min stick squat and lunge


Strength
Deadlift 10-8-6-4-2

Use the heaviest weight you can for each set.

Rest as needed between sets.

WOD

Helen

3 rounds for time of:

Run, 400 m

21 Kettlebell Swings

1.5/1 pood 12 Pull-ups

20151201

Warm Up
30 Beat Swing
5 -1 Push Ups
2 Crab Walk
5 Jump and catch bar
Squat Routine
Battle Ropes 1 min
30 sec hollow hold on bar x2


Strength
Thruster 3-3-3-3-3

Rest as needed between sets.

Build to 3RM

WOD

21-15-9: Dumbbell Thrusters, Double Unders and Pull-ups

21-15-9 reps, for time of:

Dumbbell Thruster

Double Under

Pull-up

DB Thrusters are single arm

DU's are x2

Finisher

"Tabata" - Hollow Rocks : 8 x 20 secs / 10 secs

Tabata Hollow Rock

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.

Tabata score is the lowest reps performed in any of the intervals.

20151126

Warm Up
50 Dot Drill
10 Samson Stretch
10 Push Ups
Squat Routine
JYD Warm Up
10 Wall Facing Squats
Thoracic open (hang)


Strength 1
Front Squat 3-3-3-3-3    

Rest as needed between sets.

Work up to 3RM

Strength 2
Hang Power Clean 3-3-3-3-3    

Rest as needed between sets.

Work up to 3RM

WOD
5 RFT: Wall Balls and Hang Power Cleans

5 rounds for time of:

20 Wall Balls, 20/14 lbs

10 Hang Power Cleans, 60% 1RM

20151124

Warm Up
5 x 100m Row, with burpee penalty (max 6)
60-45-30-15 Passive Hang
Alternate with 10 sec handstand
3 mins shoulder / thoracic mobility (choice)
squat routine
5 kneeling routine
jump to hang / precision land


Strength
Lifting: Push Press and Pull-ups

Push Press 10-8-6-4-2,

using heaviest weight per set

Pull-up 5-5-5-5-5

Alternate between movements.

WOD

AMRAP 20 mins: Row (calories)s, Shoulder-to-Overheads and Toes-to-bars

Complete as many rounds as possible in 20 mins of:

15 Row (calories)

15 Shoulder-to-Overheads, 40/20 kg

15 Toes-to-bars

In pairs.

Alternate movements.

20151119

Warm Up
5-1 ER Push Ups
40 Beat Swing
10 Drop Stance
4 Bwd Roll over (Mushroom)
Drop Dragon Turn
10 Shifting wt Handstand
10 DB OH Squat (one handed)
10x180 Hang or 5x360 (Ape)


Strength
Strict Press 10-8-6-4-2

Use the heaviest weight you can for each set.

Rest as needed between sets.

WOD

3 RFT: Push Press, Toes-to-bars and Box Jump Overs

3 rounds for time of:

15 Push Press

15 Toes-to-bars

15 Box Jump Overs

20151117

Warm Up
10 perfect burpees
1 min hollow hold on bar
2 crab
2 lizard
5 Pull Overs
10 mins Shoulder mobility
10 Wall Squats


Strength
Overhead Squat 5-5-5-5-5

Use the heaviest weight you can for each set.

Rest as needed between sets.

WOD 1
Alt EMOM 10 mins: Dumbbell Snatches and Hollow Rocks

Every 1 min for 10 mins,

alternating between:

10 Dumbbell Snatches

15 Hollow Rocks

WOD 2
AMRAP 7 mins: Double Unders (Unbroken)s, Pull-ups and Burpees

Complete as many rounds as possible in 7 mins of:

20 Double Unders (Unbroken)

7 Pull-ups

7 Burpees

20151112

Warm Up
20 Ring Push Ups
10 Broad Jumps
50 Double Unders
10 Scapula Push Ups
10 Passive to Active hang
10 Wall Squats
2 laps Crab Walk
1 lap Lizard


Strength

BS & Pull Up supersets

Lifting: Back Squats and Strict Pull-ups

Back Squat 10-8-6-4-2

using heaviest weight per set

Strict Pull-up 5x5

Alternate between movements

WOD
21-15-9: Back Squats, Sit-up (butterfly)s and Kettlebell Swing (Russian)s

21-15-9 reps

for time of:

Back Squat, 60/40 kg

Sit-up (butterfly)

Kettlebell Swing (Russian), 1.5/1 pood

Start anywhere

Finisher

EMOM 5 Hollow Rocks

Every 1 min for 5 mins: Hollow Body Rocks

15 Hollow Body Rocks

Every 1 min for 5 mins.

20151110

Warm Up
100m arms only row
100m arm + body row
200m technique row
5 mins handstands
30 beat swing
10 strict pull ups
5 jump and hang, precision landing
Squat routine


Group Olympic bar warm up


WOD
Chipper: Rows, Hang Power Cleans, Push Press, 2 and more

For time:

Row 1000 m

50 Hang Power Cleans 30/20 kg

40 Push Press 30/20 kg

30 Front Squats 30/20 kg

Row 1000 m

Finisher

Every 1 min for 5 mins: Tuck Ups

15 Tuck Ups

Every 1 min for 5 mins.

20151105

Warm Up
20 Beat Swing
20 Hollow Rocks
20 Superman
20 Beat Swing
10 Kneeling routine
10 Drop Stance
2 Crab Walk
2 Lizard


Strength
Deadlift 10-8-6-4-2

Use the heaviest weight you can for each set.

Rest as needed between sets.
Use hook grip, no switch grip.

WOD

AMRAP 20 mins: Deadlifts, 200 m, Rope Climbs, 2 and more

Complete as many rounds as possible in 20 mins of:

15 Deadlifts,

70/40 kg Run,

200 m 2 Rope Climbs

15 Push-ups

Run, 200 m

20151103

Warm Up
1000m Row
10 Shifting weight handstand
2 Crab Walk
Thoracic extension (hanging)
10 wide squats
10 narrow squats
5 - 1 Ext rot. Push Ups


WOD 1
Alt EMOM 10 mins: Dumbbell Push Press and Air Squat (Jumping)s

Every 1 min for 10 mins,

alternating between:

20 Dumbbell Push Press (elbows forward)

15 Air Squat (Jumping)

WOD 2 (23 mins)

The Ghost

6 rounds,

1 min per station, of:

Row (calories)

Burpee

Double Under

Rest 1 min

Perform this like "Fight Gone Bad,"

by rotating immediately to the next station every 1 min,

the clock does not stop or reset between stations.

20151029

Warm Up
200m arm and body rowing
30 unbroken DU's
50 side to side wing
2 legless rope climbs
squat routine

Turkish Get Up 4-4-4

Use the heaviest weight you can for each set.

Rest as needed between sets.

Strength

Back Squat 10-8-6-4-2

Use the heaviest weight you can for each set.

Rest as needed between sets.

WOD

3 x 3 mins

10 Shoulder-to-Overheads, 50/25 kg

10 Lateral Burpee (Over Barbell)

max rep Row (calories)

Rest 3 mins

20151027

Warm Up
30 Tuck Ups
10 shifting weight handstand
20m lizard walk
Hanging thoracic extension
5 Jump to hang precision jump
10 wall facing squats
2 mins bottom of the squat

20151022

Warm Up
2 min Plank
5-1 ER Push Ups
squat routine
10 scapula push ups
5 Bridge Ups
50 Double unders
10 OH DB squats
1 min passive hang
10 ape swings


Technique
Tuck-ups
KB Snatches


WOD
10 x 2 min work 1 min rest
A) 12-15 Box Jump Overs + Max Wall Balls
B) 12-15 Tuck Ups + Max KB Snatches

20151020

Warm Up
Barefoot
Squat routine
Drop stance
Drop dragon turn
Crab walk
30 sec crow pose
5 mins Hanging routine


WOD
F.R.E.A.K
21 Thrusters 40/30kg

21 Pull ups

800m Run

30 Kettlebell swings 32/24kg

30 Pull ups

50 Double unders 

50 Sit ups

400m Run

30 Box Jumps 24/20kg

30 Wall balls 9/6kg

20151008

Warm Up
30 side2side swing
10 Broad Jumps
20 Butterfly Sit Ups
1 min bottom of Push Up
10 Ring Dips
1 min at bottom of OHS
5 Passive to Active Hang




Partner WOD

30 minute AMRAP

• 120 Box over jumps 24/20" (on & over, no need for complete hip ext. at top)
• 120 Wall balls 9/6kg (full squat)
• 120 cal rowing
• 120 Burpees 
• 1200m run (alternating laps x3 each)

Each movement, each person has to do 3 sets of 20 reps 

partners alternate. one works whilst the other rests.

Viel Gluck!!

20151006

Warm Up
30 DU's (unbroken)
20 Hollow Rocks
20 Supermans
10 Passive to Active Hang
5 Jump to hang w precision jump
10 shifting weight handstand (or shoulder taps)


Strength
Push Jerk
3-3-3-3-3


WOD
Every 2 mins (x7)
7 Push Jerks
7 Box Jumps
7 Burpees

20151001

Warm Up
Row 100m x5 + burpee penalty (max 6)
Ido's squat routine
5 Strict Pull Ups
5-1 ER Push Ups
10 x 180 hang turn (or 5x 360)
5 x Pull Overs
5 mins hip or shoulder mobility

Strength
Push Jerks
3-3-3-3-3


WOD

20  minute EMOM

Odd: Minutes 15/10 calorie row

Even: 4 Pull ups + 6 Push ups + 8 squats

(Scale the calories and reps if needed)

20150929

Warm Up
1 min hang
hang thoracic extension
5 passive to active
Squat routine
10 Wall facing squats
10 shifting weight handstand
Spiderman or Lizard
10 mountain climbers


Strength
Thrusters
10-8-6-4-2-2-2


WOD
EMOM x 12

50 seconds work - 10 seconds transition (4 rounds)

Minute 1 - Hang

Minute 2 - Handstand hold 

Minute 3 -  Deck squats (feet together)

https://www.youtube.com/watch?v=W4YVu0LkmXU

20150924

Warm Up
50 Up
1 min plank
20 Samson stretch
30 side side swing
30 sec bottom push up.
20 butterfly sit ups
10 broad jumps
1 min handstand
5 muscle ups
or 5 pull ups / 5 dips
2 rope climbs


Strength
Back Squat
10-8-6-4-2-2-2


WOD
2 Rounds
3 min on / 1 min rest
Row (metres)
Double Unders
Wall Balls

20150922

Warm Up 1 min plank
30 side swing
5 Bridge Ups
dragon squat
kipping T2B
shifting weight handstand
squat routine


WOD
200m Run
100 Double Unders
200m Run
80 Sit Ups
200m Run
60 Thrusters
200m Run
40 KB Swings
200m Run
20 Pull Ups
200m Run


Finisher
Tabata x8
A1) Hollow Hold
A2) Superman Hold

20150920

20 min AMRAP
5 Cleans
300m Row
20 Push Ups

20150917

Warm Up
1000m Row
2 min handstand
5 skin the cats
5 Strict Pull Ups (4 sec neg)
Crab walk 2 laps
5 Strict Pull Ups (4 sec neg)
 LPS drop stance x10 hold 10-30 on last rep w. KB
Frog pose 2 mins
LPS horse stance x10 hold 10-30 on last rep


Strength
10 min to build to a max unbroken complex
3 Power Clean + 3 Push Jerk + 3 Front Squat


WOD
EMOM 14mins
A) 3PC + 3PJ + 3FS
B) 50 Double Unders

20150915

Warm Up
2 min Plank
5-1 ER Push Ups
 10 scapula push ups
5 Bridge Ups
50 Double unders
10 OH DB squats
1 min passive hang
10 jump to front swing and precision jump


Strength
Push press 3-3-3-3-3

WOD

Fight gone Bad

3 rounds 

1 minute at each station

Wall balls 9/6kg

Sumo deadlift high pull 35/25kg

Box jumps 20"

Push press 35/25kg

Row 

Rest

20150910

Warm Up
Row 100m x5 + burpee penalty (max 6)
Ido's squat routine
5 Strict Pull Ups
5-1 ER Push Ups
10 x 180 hang turn (or 5x 360)
5 x Pull Overs
5 mins hip or shoulder mobility


Strength
Back Squat
3-3-3-3-3


WOD
21-15-9
Calorie Row
Push Ups


wait 5 mins then,


21-15-9
Pull Ups
Wall Balls

20150908

Warm Up
100 Double Unders
20 Hollow Rocks
20 Supermans
10 Passive to Active Hang
5 Jump to hang w precision jump
Lizard walk


Strength
Deadlift
3-3-3-3-3


WOD
3 Rounds
3 min on
3 min rest
400m run /row
10 Thrusters
Max toes to bar

20150903

Warm Up
5 to 1 External rotation push ups
20m  Bear Crawl
2 mins handstand practice
2 mins hanging or 10 x 180 deg turns
50 up (running motion on the spot)
20m Rabbit Walk
10 Superman's

Strength
Pull ups
5x5 with 5 sec descent

WOD
4 rounds
100 Double Unders
20 Dumbell Push Press
20 Hollow Rocks

20150901

Warm Up
30 side side swing
10 broad jumps
20 butterfly sit ups
1 min at bottom of push up
10 ring dips
1 min bottom of Overhead Squat
5 passive to active. Hold for 5 sec

Strength
Power Clean
3-3-3-3-3
Touch and go

WOD
5 rounds
10 power cleans
10 burpees

Finisher
In teams of 2
Row max. metres in 7 min
Change every 250m

20150827

Warm Up
30 unbroken DU's
10 Mtn Climbers
5 strict Pull Ups
30 sec pistol
6 fwd roll to pistol
handstand shoulder mob
4 pull overs
5 wall squats


Push Press technique
Front Squat technique


WOD
In teams of 2
Run 400m together
then partition as needed
2 rounds
51 cal row
51 Box Jumps
51 Push Press
51 Front Squat
then run 400m together

20150825

Warm Up
Row 1k
20 side side swing (switch)
10 shift wt handstand
2 laps rabbit walk
10 cobra to down dog
hang and twist 30 sec


Strength

Strict Press 5-5-5-5-5

WOD

In teams of 2

20 minute AMRAP

5 Strict presses

20/15 calorie row

25 Abmat Sit ups

One athlete works at a time.

Each athlete completes a full round

20150820

Warm Up
5 Rounds
Row 100m exactly


Squat routine


60-45-30-15
A1) Handstand
A2) Passive Hang




WOD

“Nate”

20 minute AMRAP

2 Muscle ups

4 Handstand push ups

8 Kettlebell swings 32/24kg

 Scaled 

20 minute AMRAP

4 Pull ups

8 Push ups

12 Kettlebell swings

20150618

'The 8' 8 x 400m
8 x 60m MB Clean & throw
8 x 30m MB Push
8 x 60m MB Sit Up & throw
8 x 60m tyre drag
64 Bar Muscle Ups
8 x Pyramid climbs
64 Push Ups
Can be partitioned in any manner.

20150616

Strength

EMOM 10 mins

1 - 10 Ring Dips

2 - 30 sec handstand

WOD

5 RFT

10 one arm barbell hang snatch or c&p

50 Double unders

10 Toes to Bar

20150612

Strength
EMOM 10 mins
1 - Front Squat with KB's on bar x 5
2 - Push Ups x 10-15


WOD
4 RFT
25 Deadlift
50 Sit Ups
400m Run

20150611

Warm Up
20 side side swings
squat routine
10 scapula push ups
10m rabbit walk
50 Up
20 s.w handstand
20 wall balls


WOD 1
Row ladder
3-2-1-2-3
active mob rest B/w sets


WOD 2
AMRAP in 10 mins
10 Burpee Pull Ups
20 Pistols
30 sec Ring L-sit

20150610

Strength
A1) Pull Ups 5x5
A2) Wall Walks 2x5


WOD
5 RFT
30 Air Squats
20 Push Press (no rack)
10 Ring Dips

20150609

Warm up
30 unbroken DU's
10 Mtn Climbers
5 strict Pull Ups
30 sec pistol
6 fwd roll to pistol
handstand shoulder mob
4 pull overs
5 wall squats




Strength / Skill
10 mins to build to heavy clean




WOD
AMRAP 15 mins
30 Double Unders
7 Box Jumps
5 Knees 2 Elbows
3 Cleans

20150608

Strength
A1) Deadlift 5x5
A2) Shoulder Press 5x5


WOD
EMOM 15 mins
1 - 10m OH Walking Lunge 20kg
2 - 10 Shoulder Taps
3 - 20 Hollow Rocks

20150604

Warm Up
30 side2side swing
10 Broad Jumps
20 Butterfly Sit Ups
1 min bottom of Push Up
10 Ring Dips
1 min at bottom of OHS
5 Passive to Active Hang


WOD

With a running clock start the first couplet on 0

the next on minute 10 and the last on minute 20

each couplet has a 7 minute time cap

21-15-9

Wall balls 9/6kg

Kettlebell swings 24/16

21-15-9

Rowing for calories

Burpees

21-15-9

Box Jump overs 24/20

Toes to bar

20150602

Warm Up
Run around the field
Squat routine
Rabbit walk
10 shifting weight handstand
unsupported couch stretch 30 sec each
10 ext. rot. push ups
hip or shoulder mob.


Strength
Thruster
5-5-5-5-5


WOD
15 min AMRAP
200m Run
10 Burpees over the bar
5 Thrusters


Finisher
Tabata Hollow Hold

20150528

Warm Up
100 DU's
50 Side Swing
20 OHS
Lizard walk
Crab walk
10 Push Ups
2 Wall Walks


WOD

20 minute AMRAP

In teams of 2

3 Rope climbs

6 Thrusters 60/35kg

12 Box Jumps 30/24"

400m run

Each partner has to complete all the reps

of each movement before moving on 

then

800m partner Farmer's Walk

20150526

Warm Up

2 mins handstand
10 narrow squats
10 wide squats
10 dragon squats
20 drop lunges
5 bridge up
10 Ring Dips
 20 side swings
 

WOD
Front squat
Build to a heavy set of 3
then 3 sets of 3 at 90%

In between each set
5 strict chin ups

Deadlift
Build to a heavy set of 3
then 3 sets of 3 at 90%

In between each set
5 handstand push ups

20150521

Warm Up

1 min bottom of Push Up
5-1 ER Push Ups
squat routine
10 scapula push ups
5 Bridge Ups
10 shifting wt handstand
10 OH DB squats
 5 Pull overs
10 ape swings or 180's

WOD

EMOM x 10 

Snatch + Hang snatch

EMOM x 10

Even 15 wall balls

Odd 10 Pull Ups

EMOM x 10

Even 20/15 cal row

Odd 30 Double under’s

20150519

Warm Up
 1 min plank

30 side swing

5 Bridge Ups

10 dragon squat

1 Crab

1 lizard

10 shifting weight handstand

squat routine

Strength

Floor press 5x5

WOD

In teams of 2

100 Floor presses

200 Kettlebell swings

100 Toes to bar 

200 Goblet squats

100 cal row