December 1-6 WODs

Hello all SODO CrossFit members! 

Below is the new format for your programming. You will get a full week of workouts and strength conditioning at a time in order to help you plan your week. Our programming is meant to be done three to five times a week, since that's when we see the best results. Another change you'll see will be the introduction of levels of programming. When you show up on Monday you will see four levels for the same workout: 

• Level One is for beginning CrossFitters, members just out of Basic Training, anyone rehabbing an injury, or any athlete that isn't comfortable with a programmed movement. (e.g., Fran using PVC or naked bar thrusters and jumping pull ups or ring rows.)
• Level Two includes more advanced movements than Level 1 and heavier weights. (e.g., Fran with 65/45# thrusters and banded pull ups.)
• Rx is what you'll see in the posted workouts (below). This is for people who have been doing CrossFit for probably about a year and feel comfortable with Rx weights and movements. (e.g., Fran with 95/65# thrusters and pull ups with no band.)
• Comp Prep is for elite CrossFitters who do CrossFit as a competitive sport. Not only will you see higher level movements (like muscle-ups) and heavier weights, you might also see extra work. (e.g., Fran with 135/95# thrusters and chest-to-bar pull ups.) Not every workout needs a comp prep option, so you won't see this option everyday. If this is something you are looking to do, please mention it to your coach so we can plan accordingly. There are certain criteria we want to help you meet before doing high level programming.

Ric Brewer, our head programmer for The Rugged Elite, has been a CrossFit trainer for seven years, has programmed at various gyms for four years (including Rocket CrossFit and Key City CrossFit), and was previously an affiliate owner. We are lucky to have him as our head of programming and we hope you have fun and enjoy his programming!

MONDAY, December 1

Warmup: Run 400m, then 2 rounds: inchworm down, duck walk back; bear crawl down, crab walk back.

S/T: Barbell Floor Press, 4x8. You’ll need a buddy!

WOD: 3 rounds:

50 double unders

10 OH Squat (135/95#)

10 Deadlift (135/95#)

10 Knees to Elbows

20 box jumps

TUESDAY, December 2

Warmup: Athlete’s choice of cardio, then perform 3 reps of each 3x with a light to moderate weight: Clean + Hang Squat Clean + Front Squat + Jerk

S/T: Hatch Back squat Cycle: Prep

Work up to a Heavy Single Back Squat 

(this does not need to be a 1RM, just something to base training off of for the next 6 weeks.) 

WOD: 3 rounds

5 Russian swings - (70/53#)

5 One Arm Swing (left)

5 One Arm Swing (right)

5 OH KB Lunge (left)

5 OH KB Lunge (right)

5 Pushup

5 Toes to Bar

WEDNESDAY, December 3

Warmup: Run or row 500m, then 2 rounds: grapevine up and back; 10 PVC overhead squats; 10 hand release pushups; 10 pass-throughs

S/T: Full snatches, 8x4

WOD: “Hollandaise”

8 min AMRAP

3 Power Snatches (95/65#), 3 Box Jump Overs (24/20”)

6 Power Snatches, 6 Box Jump Overs

9 Power Snatches, 9 Box Jump Overs, etc., adding three reps each time until time is called.

THURSDAY, December 4

Warmup: 3 minutes of double under practice, then 2 rounds: 10 mountain climbers; 10 pullups or ring rows; 10 lunges and 2 minutes of back rollout.

S/T: Hatch Back cycle: If you did not set your heavy single Back Squat on Tuesday do that today. 

If you did, then 3 RM Front Squat

WOD: “Jake The Snake”

Jerks: 10-9-8-7-6-5-4-3-2-1 (155/105#)

Pull-ups: 2-4-6-8-10-12-14-16-18-20

FRIDAY, December 5

Warmup: Run or row 400m, then 2 rounds: 10 hi-kicks; 10 pushups;

S/T: Split into teams of 4, 2 on each side of the room. Then, AMRAP for 5 minutes, tire flips back and forth. May need to run in heats depending on class sizes.

WOD: “Pukey Brewster Plus”

150 burpees for time. Every 3 minutes, perform 10 situps.

SATURDAY, December 6

Warmup: Jump, row or run, then 3 Rounds of: 30 secs. each of: pushups, pullups, situps, squats.

S/T: 400m Farmers Carry... 2x(53,35KBs) 

WOD:

20 Kettlebell snatch (10 right, 10 left), (53/35#)

Run 800 meters

16 KB snatch (8 right, 8 left)

Run 500 meters

12 KB snatch (6 right, 6 left)

Run 400 meters

6 KB snatch (3 right, 3 left)

Run 200 meters

Everyday Better

Darrick Bourgeois

darrick@sodocrossfit.com

cell-206-255-9430