WOD

January 5, 2022

1/5/22

Gymnastics
Metcon
Rope Climb Skill
-1×3 Seated Foot Locks
-1×3 Seated Foot Locks + Stand
-1" rope climbs
-Rope Climbs

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 24 Min alternating movements with a partner:

2 Rope Climbs
10/7 Cal Echo Bike
10 KB Swings 70/53lbs

Extra Work
Metcon (Time)
"Black Sabbath"
Deadlift Test

For Time:
27 Deadlifts 225/155
21 Deadlifts 275/185
15 Deadlifts 305/205
9 Deadlifts 335/225

7 Min Cap

-You must change your own weights

January 4, 2022

1/4/22

Weightlifting
Split Jerk (Weight)
EMOM 15 Min

1 Split Jerk w/ a pause in the dip and in the catch position

Metcon
Metcon (Time)
2 Rounds for time:

40 Single DB Box Step Ups 70/50lb to 24/20"
30 Strict HSPU

Extra Work
Metcon (Time)
8 Rounds:

Row 500m
Rest 1:00

Goal is somewhere between 3K and 5K pace for each round while remaining as consistent as possible.

January 3, 2022

1/3/22

Weightlifting
Back Squat (Weight)
5X5@85% from last week.

All sets are at the same weight.

Rest 2-4 Min between sets

*See coach if you did not do a 5RM last week

Metcon
Metcon (Time)
10 Rounds for Time

3 Power Cleans 135/95
6 Push Ups
9 Air Squats

Metcon
Optional Accessory Work:

EMOM 12 Min, rotating (4 each)
:45 Sec Max Tall/Explosive Box Jumps
:45 Max GHD Hip Extensions
:45 Max Ring Support Hold

Extra Work
Metcon (Time)
"Alien Ant Arms"

For Time:
8-7-6-5-4-3-2-1

Muscle Ups
Snatch 165/115

15 Min Time Cap

December 31, 2021

12/31/21

Metcon
Metcon (Time)
Happy New Years Eve!

You may choose to perform this WOD solo for time, or AMRAP with a partner for 31 Min.

For Time Individual:

31 Push Press 75/55
31 Pull Ups
31 Snatches 75/55
31 Sit Ups
31 Toes To Bar
31 Push Ups
31 Box Jumps 24/20
31 Back Squats 75/55
31 Unbroken Double Unders
31 Thrusters 75/55
31 Lunges
31 Burpees

Metcon (AMRAP – Rounds and Reps)
31 Min AMRAP Parter:

31 Push Press 75/55
31 Pull Ups
31 Power Snatches 75/55
31 Sit Ups
31 Toes To Bar
31 Push Ups
31 Box Jumps 24/20
31 Back Squats 75/55
31 Unbroken Double Unders
31 Thrusters 75/55
31 Lunges
31 Burpees

December 30, 2021

12/30/21

Metcon
Metcon (Time)
Front Squat Interval ReTest

For Time:

41/33 Cal Row
19 Front Squats 165/115
24/19 Cal Echo Bike

Rest 4:00

41/33 Cal Row
14 Front Squats 185/125
24/19 Cal Echo Bike

Rest 4:00

41/33 Cal Row
9 Front Squats 205/135
24/19 Cal Echo Bike

*Bar is taken from the floor

-Scaled/Modified weights
115/75, 135/95, 185/115

*Rest the entire 4:00

*Compare time from 11/19

December 29, 2021

12/29/21

Weightlifting
Back Squat (Weight)
Find a 5RM Back Squat

-This is your Back Squat test baseline for this strength phase.

Metcon
Metcon (AMRAP – Reps)
AMRAP 3 Min

100 Double Unders
Max Squat Clean Thrusters 95/65

*Score is "Clusters"

Extra Work
Metcon (Time)
Crossfit Retest

3 Rounds

21 Alt. DB Squat Snatch 50/35
15 Lateral DB Burpees
9 Muscle Ups

December 28, 2021

12/28/21

Gymnastics
Metcon
Toes To Bar Warm Up

15 Scap Pulls
12 Gymnastic Kips (build to bigger, and bigger kips)
9 Kip W/ Knees Up
6 Kneed Up with a kick

Then,
EMOM for 3 Min
3-8 T2B

Metcon
Metcon (AMRAP – Reps)
Gymnastics Re-Test

AMRAP 6:00

40 DB Snatches 50/35
20 Burpee Box Jump Overs
Max Rep T2B in remaining time

Rest 3:00

AMRAP 5:00

30 DB Snatches 50/35
15 Burpee Box Jump Overs
Max Rep T2B in remaining time

Rest 3:00

AMRAP 4:00

20 DB Snatches 50/35
10 Burpee Box Jump Overs
Max Rep T2B in remaining time

-Score is total T2B

*Compare previous score from 11/16

Extra Work
Push Jerk (Weight)
Find a 5RM Push Jerk

December 27, 2021

12/27/21

Weightlifting
Snatch (Weight)
Lifting Re-Test
Warm Up
1X3 Power Position
2X3 Tempo Pull Squat Snatches, lighter than set 1 weight
then,
3 Reps @70%
2@75%
1@80%
1@75%
then, continue climbing upward to a new 1RM

-The final, lighter single is intended to make the bar feel a bit lighter and force athletes to perform a mini "wave" as we’ve done in the previous 6 weeks.

Metcon
Metcon (Time)
Choose Cardio or Accessory:

Cardio
For Time
100 Unbroken Wall Balls to 10/9′

* Choose a weight that allows you to perform 100 unbroken. RX athletes should shoot for 20/14lbs or heavier.

*Scaled option is 70 reps to 9/8′

Accessory

3 rounds for quality
:90 DB or KB Farmers’s Hold
40 Single Leg Glute Bridges (20 each leg)
:90 Wall Sit

*Farmers hold should be heavy, but doable in 1 set. RX would be 70/50 or heavier.

Extra Work
Metcon (AMRAP – Rounds and Reps)
AMRAP 17 Min

10/8 Cal Row or Ski
Rest 1:00
15/12 Cal Row or Ski
Rest 1:00
20/16 Cal Row or Ski
Rest 1:00
-Continue adding 5/4 Cals each round, always resting 1:00 after each until 17min is up. Score is total number of rounds and reps (cals).

December 24, 2021

Merry Christmas

Metcon
12 Days Of Christmas (Time)
For Time: Individual Or Partner

"12 Days of Christmas"
1 Sumo DLHP 75/55
2 Thrusters 75/55
3 Push Press 75/55
4 Power Cleans 75/55
5 Power Snatches 75/55
6 KB Swings 53/35
7 Pull ups
8 Knee To Elbows
9 Box jumps
10 Double Unders
11 Burpees
12 OH walking lunges 45/25 plate

December 23, 2021

12/23/21

Weightlifting
Back Squat (Weight)
Every :90 for 15min

3 Back Squats @60%

-Squat focus for today is standing up with speed

Metcon
Metcon (Time)
For Time:

8-12-16

Hang Squat Clean 115/75
Burpees Box Jump Over 24/20"

Extra Work
Metcon
10 Rounds:

:15 Deadhang From Pull Up Bar
:45 C2 Bike @ Forever Pace
:15 Empty Bar Overhead Squat Hold
1 Small Set Of Ring Muscle Ups

CGX CrossFit get started today!