Reminder!!! The Christmas Party is Saturday the 13th at CrossFit RE! Food (paleo friendly) and some drinks (not so paleo) will be provided. If there is something special you want to drink please bring it and also bring a white elephant gift (make it funny or useful not just junk you want to get rid of and try not to spend money on it). Also we are saying cocktail attire...so get a little dressed up!
MONDAY, December 8
Warmup: 500m row or 400m row, then 2 rounds of: 3 broad jumps; 10 pushups; 10 goblet squats; 20 second wall handstand.
Warmup: 500m row or 400m row, then 2 rounds of: 3 broad jumps; 10 pushups; 10 goblet squats; 20 second wall handstand.
S/T: Max height box jumps
Spend 20 minutes working up to the maximum height you can perform. Cheer on those who go for the brass ring if you finish early!
Spend 20 minutes working up to the maximum height you can perform. Cheer on those who go for the brass ring if you finish early!
WOD: 8 Days of Hanukkah
8 Rounds of 8 Reps of:
Hang Power Clean (95/65#)
Front Squat (95/65#)
Push Press (95/65#)
Burpees
Pull-ups
Wall Walks
Box Jumps (24/20”)
Sit-ups
8 Rounds of 8 Reps of:
Hang Power Clean (95/65#)
Front Squat (95/65#)
Push Press (95/65#)
Burpees
Pull-ups
Wall Walks
Box Jumps (24/20”)
Sit-ups
L1 = HPC, FS and PP (35/15#); ring rows; box step ups or shorter box jumps
L2 = HPS, FS and PP (75/35#); banded pullups or hardest ring rows; step ups (24/20”)
Comp = HPS, FS and PP (115/85#); chest to bar pullups; handstand pushus for wallwalks.
L2 = HPS, FS and PP (75/35#); banded pullups or hardest ring rows; step ups (24/20”)
Comp = HPS, FS and PP (115/85#); chest to bar pullups; handstand pushus for wallwalks.
TUESDAY, December 9
Warmup: 2 minutes of double under practice, then Burpee Basketball:
How to Play: Make more than one team. Each team has a basket (upside down plyo box) and a ball (use a dodgeball or small wall ball). Each team starts about 15 feet from the basket. To begin, the first person must do a burpee before he/she shoots. The first player must get his or her own rebound while the next person in line starts their burpee. Once rebounded the ball is passed to the next person. Once a player makes it at the first cone, the team can attempt to shoot from the second cone (which is placed further back). Once someone makes it at the second cone, the team moves back to the third cone. Repeat, returning back to the first cone. The first team to make it all the way to cone three, and back wins.
Warmup: 2 minutes of double under practice, then Burpee Basketball:
How to Play: Make more than one team. Each team has a basket (upside down plyo box) and a ball (use a dodgeball or small wall ball). Each team starts about 15 feet from the basket. To begin, the first person must do a burpee before he/she shoots. The first player must get his or her own rebound while the next person in line starts their burpee. Once rebounded the ball is passed to the next person. Once a player makes it at the first cone, the team can attempt to shoot from the second cone (which is placed further back). Once someone makes it at the second cone, the team moves back to the third cone. Repeat, returning back to the first cone. The first team to make it all the way to cone three, and back wins.
If not enough people, coach may determine warmup.
S/T: Hatch back squat cycle
Week 2, Day 1 (percentages based off 1RM): 10@60%; 8@65%; 6@70%; 6@75%; 6@80%
Week 2, Day 1 (percentages based off 1RM): 10@60%; 8@65%; 6@70%; 6@75%; 6@80%
WOD: 15 min. EMOM
Odd minute: 3 Squat cleans (135/115#)
4 Box jumps (24/20”)
Even minute: 25 double unders
5 pushups
Odd minute: 3 Squat cleans (135/115#)
4 Box jumps (24/20”)
Even minute: 25 double unders
5 pushups
L1 = cleans (65/35#); box jumps (20/16” or step ups); 45 singles; knee/wall/box pushups
L2 = cleans (115/95#); 25 DU attempts
Comp = cleans (155/125#); box jumps (30/24”); clapping or decline pushups
L2 = cleans (115/95#); 25 DU attempts
Comp = cleans (155/125#); box jumps (30/24”); clapping or decline pushups
WEDNESDAY, December 10
Warmup: Coach’s choice
S/T: alternating
3x ME Strict Pull Ups (bands if needed or negatives)
3x ME L-Sit on paralettes, rings, boxes or plates.
3x
3x ME Strict Pull Ups (bands if needed or negatives)
3x ME L-Sit on paralettes, rings, boxes or plates.
3x
WOD: 4 Rounds
50 squats
Run 400m
50 squats
Run 400m
L1 = No change
L2 = No change
Comp = Goblet squat (53/35#)
L2 = No change
Comp = Goblet squat (53/35#)
THURSDAY, December 11
Warmup: 500 run, then a 3 minute self-directed AMRAP of 20 squats; 10 pushups; 6 jumping lunges.
Warmup: 500 run, then a 3 minute self-directed AMRAP of 20 squats; 10 pushups; 6 jumping lunges.
S/T: Hatch back squat cycle
Week 2, Day 2: 10@60%; 8@70%; 8@75%; 8@80%
WOD: 20 min. AMRAP
5 Handstand Push-Ups
10 Jack Jump Ups*
20 wall balls (20/14#)
5 Handstand Push-Ups
10 Jack Jump Ups*
20 wall balls (20/14#)
*Jump to squat from a kneeling position: https://www.youtube.com/watch?v=fNZuNlymjck
For Comp, try holding a 15/10# plate to your chest for this move
For Comp, try holding a 15/10# plate to your chest for this move
L1 = Wall walk into handstand or 15 sec. handstand hold; burpees; wall balls (10/6#)
L2 = Pike Box handstand pushups; sitting box jumps; wall balls (14/10#)
Comp = strict HSPU; wall ball (30/20#)
L2 = Pike Box handstand pushups; sitting box jumps; wall balls (14/10#)
Comp = strict HSPU; wall ball (30/20#)
FRIDAY, December 12
Warmup: Run/row/jump for 3 minutes, then 2 rounds of 10 PVC/bar OH squats; 10 lunges (each leg); 3 light KB windmills (each side)
S/T: Push Press
6-5-3-3-1
6-5-3-3-1
WOD: “Quarter AngiFran”
25 pullups
25 pushups
25 situps
25 squats
Complete as much as possible in 10 minutes, rest 5 minutes, then do “Fran”
21-15-9
Thrusters (95/65#)
Pullups
25 pullups
25 pushups
25 situps
25 squats
Complete as much as possible in 10 minutes, rest 5 minutes, then do “Fran”
21-15-9
Thrusters (95/65#)
Pullups
L1 = “Quarter Angie” ring rows; knee/box/wall pushups; “Fran” done at 35/15# with ring rows. May also alter to 15-9-3 reps if necessary, depending on athlete
L2 = “Quarter Angie” banded pullups; “Fran” done at 75/45# with banded pullups
Comp = “Quarter Angie” with chest to bar pullups; “Fran” done with 135/95#
L2 = “Quarter Angie” banded pullups; “Fran” done at 75/45# with banded pullups
Comp = “Quarter Angie” with chest to bar pullups; “Fran” done with 135/95#
SATURDAY, December 13
Warmup: Run 500m, then 2 rounds: 10 Samson stretches, each leg; 10 hand-release pushups; 10 V-ups; 10 PVC or light bar Good Mornings.
Warmup: Run 500m, then 2 rounds: 10 Samson stretches, each leg; 10 hand-release pushups; 10 V-ups; 10 PVC or light bar Good Mornings.
Endurance Work- CrossFit Brick Work
2 Rounds
Run 800m
Ride or Row Max Effort 2:00
WOD: OH Squat Sandwich
25 OH squats (95/65#)
25 burpees
25 chest to bar pullups
25 calorie row
25 OH squats
25 OH squats (95/65#)
25 burpees
25 chest to bar pullups
25 calorie row
25 OH squats
You may split up the “middle bits” however you need to, but must finish it all prior to the last set of squats. We’ll try to split up people so there’s no line for the rower. May sub 50 double unders if rower is taken.
Everyday Better
Darrick Bourgeois
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