CrossFit – Mon, Dec 25

Crossfit Garage – CrossFit

12 Days of Christmas – CAP (Time)

– RX –

12 rounds for time, starting with 1 and adding an exercise each round:

1 wall walk

2 candlesticks

3 burpees

4 push-ups

5 walking lunges

6 air squats

7 sit-ups

8 jumping squats

9 jumping lunges

10 broad jumps

11 handstand push-ups

12 single-leg squats

Perform the workout like the “12 Days of Christmas” song. In round 1, perform 1 wall walk. In round 2 perform 2 candlesticks and then 1 wall walk. In round 3, perform 3 burpees, 2 candlesticks, then 1 wall walk. Continue adding a new exercise each round.

Work Your Weakness

Bench Press (STRENGTH I
10-8-6-4-2-4-6-8-10 reps for load:
Bench press
– Rest 2:00 between sets.)

– Increase load across as many sets as possible.

– Begin the first set at 60% of your 1-rep-max bench press.

– Rest 2:00 between sets.

– Those without pegs or blocks should perform 7×3 with a 2 second pause at the bottom

Front Squat (STRENGTH II
7 sets for speed and load:
3 bottom-to-top front squats
– Rest 1:30 between sets.)

– For the bottom-to-top front squats (also called an Anderson Squat), set up pins or blocks to squat off of.

– The bar should rest at a height that positions the hips below the knees when you rack the bar at the bottom of the squat.

– Stand quickly and lower with control until the bar is fully resting on the pins or blocks after each rep.

– Start around 40-50% of your 1-rep-max front squat and build in load, but go no heavier than 70%.

STRENGTH III (No Measure)

For completion:

200-meter sandbag bear-hug carry (70/100 lb)

100-meter left-arm dumbbell overhead carry (35/50 lb)

100-meter right-arm dumbbell overhead carry

200-meter sandbag bear-hug carry

– Rest as needed between movements.

– Complete the sandbag carry in 2-3 sets.

– Complete the overhead carries in 1-2 sets.

– Use a moderate load that feels challenging toward the end, but with which you can still walk casually.

– Break the sandbag carries at the 100-meter mark and rest as needed. Then, push to finish the rest of the 200 meters in one set, but break if needed.

– Push the overhead carries until failure, even if it means putting the DB down 20 ft before the end of the 100 meters.

– Take longer rests during this piece and don’t try to push the pace. Longer rest breaks with quick unbroken sets are preferable to taking a lot of breaks.

SKILL I (AMRAP – Reps)

EMOM 8:

Min. 1 | :30 strict toes-to-bars

Min. 2 | 5-10 strict ring dips

– Scale the range of motion of toes-to-bar or adjust the movement to v-ups as needed. Substitute with banded ring dips or ring support holds as needed.

STAMINA I (6 Rounds for time)

Every 3:00 for 6 sets:

400/500-meter row

– All sets in less than 2:15.

– Find a pace that is challenging to hold, but allows you to maintain within :05 throughout. Avoid coming out too hot and then finishing the second set slower than the first set.

– Advanced athletes try to hold 1:40-1:45or faster for all 6 sets.

Row substitutions | 400/500-m Ski-erg, 800/1,000-m C2 Bike, 900/1,250-m Echo or Assault Bike, 400-m run