CrossFit – Mon, Dec 18

Crossfit Garage – CrossFit

General Warm-up (No Measure)

AMRAP 5:

50-ft shuttle run

15 plate ground-to-overheads (10/15 lb)

50-ft shuttle run

10 alternating overhead lunges (10/15 lb)

231218 (Time)

– RX –

5 rounds for time:

15 push jerks (65/95 lb)

12 chest-to-bar pull-ups

9 sumo deadlift high pulls (65/95 lb)

– INTERMEDIATE –

5 rounds for time:

15 push jerks (55/75 lb)

12 kipping pull-ups

9 sumo deadlift high pulls (55/75 lb)

– BEGINNER –

5 rounds for time:

12 push jerks (45/65 lb)

9 ring rows

6 sumo deadlift high pulls (45/65 lb)

Stretching (No Measure)

Accumulate:

30 reach, roll, and lift

– AT-HOME – (Time)

5 rounds for time:

15 single-dumbbell push jerks (35/50 lb)

12 double-dumbbell bent over rows

9 single-arm dumbbell sumo deadlift high pulls

– Use one dumbbell for the push jerks and sumo deadlift high pulls.

– Use two dumbbells for the bent over rows.

Work Your Weakness

Deadlift (Strength I
7 sets:
2 deadlifts
– Perform a new set every 2:00.)

– Increase the loading across as many sets as possible.

– Rest with the remaining time in the interval.

– Each set should feel relatively heavy. Begin your first set around 70% of your best deadlift.

Power Clean (Strength II
EMOM 12:
1 power clean)

– Increase load across as many sets as possible.

– Begin the first set around 70-75% of your 1-rep-max power clean.

– Rest with your remaining time in the 1:00 interval.

Strength III (Time)

5 sets:

100-ft sled push (50/90 lb)

100-ft sled pull

1:00 sandbag hold at the chest (100/150 lb)

– Rest 2:00 between sets.

– Add the suggested weight to the sled and use a rope to pull it. Keep the rope on the sled while you push and then use it to pull the sled too. The pull should be a backpedal, not an over-the-shoulder drag.

– Move as fast as possible on the sled push and pull.

– Use the heaviest bag possible for the sandbag hold. Hang on for as long as possible, however, you should have to break more than once in each set.

Skill I (Time)

For time:

50 GHD sit-ups

200-ft handstand walk

50 GHD hip extensions

– Complete the work in the prescribed order while resting as needed.

– Scale the sit-up range of motion and the handstand walk distance as needed.

– Sub 50 alternating shoulder taps with your stomach or back facing the wall if needed.

– Scale hip extension range of motion so you can complete at least 10 unbroken reps in each set. If necessary, perform good mornings with an empty barbell.

Stamina I (Calories)

10 sets for calories:

:30 bike at 60 RPMs

:20 bike at 70 RPMs

:10 bike at 80+ RPMs

1:00 bike sub 60 RPMs

– Use a C2 Bike, Assault Bike, or Echo Bike.

– 150 calories or more across the entire effort.