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.