CrossFit – Mon, Dec 25

Crossfit Garage – CrossFit

General Warm-up (No Measure)

Dynamic warm-up

2 sets:

:20 jumping jacks

:20 mountain climbers

:20 alternating Spiderman stretches

:20 air squats

– Rest :20.

Progressive warm-up

• Expect to have to explain some of the movements more than once and reiterate the flow of the workout.

• Deliver a single and brief teaching point before having athletes practice each movement.

• Prioritize logistics and safety and get athletes moving.

Movement // Focus

1 wall walk // Hands shift side-to-side.

2 candlesticks // Look at the floor quickly to better transition to the feet.

2 burpees // Chest on the floor.

2 push-ups // Chest on the floor, solid midline on the way up.

4 walking lunges // Knee touches the ground.

4 air squats // Weight back in the heels.

2 sit-ups // Full range of motion.

4 jumping squats // Jump off of the heels.

4 jumping lunges // Gently kiss the knee to the ground.

1 broad jump // Utilize the hips and arms. Land in a sound partial squat.

231225 (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.

– INTERMEDIATE –

Same as RX’d

– BEGINNER –

Start at 2 candlesticks and complete the even rounds only, ie: 2, 1; then, 4, 3, 2, 1; then, 6, 5, 4, 3, 2, 1; etc.:

1 inchworm

2 candlesticks

3 burpees

4 knee push-ups

5 walking lunges

6 air squats

7 sit-ups

8 jumping squats

9 jumping lunges

10 broad jumps

11 DB shoulder press (10/15 lb)

12 box step-ups (12/20 in)

Perform the workout like the “12 Days of Christmas” song moving through the even rounds only. In round one, perform 2 candlesticks, and then 1 inchworm. In round two, 4 knee push-ups, 3 burpees, 2 candlesticks, then 1 inchworm. Continue adding the new exercises each even round.

Stretching (No Measure)

Accumulate:

2:00 seated straddle stretch

– Hold :40 on the left leg, right leg, and in the center.

– AT-HOME – (Time)

Same as Rx’d, Intermediate, or Beginner

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