CrossFit Workouts – Week of December 26th, 2022
Monday
“Christmas WoD”
AMRAP 25
12 Burpees
25 Air Squats
12 Pushups
25 AbMat Sit Ups
*This workout can also be done at home so if you’re out of town and want to work out with your friends… do this one, log your score, and know that you are working out with your friends
Tuesday
Strength – E2MOM x 5 Rounds
1 – 2: 3 Pause Back Squats*
3 – 5: 2 Pause Back Squats*
*3sec pause at the bottom
Then…
“Bugs Bunny”
AMRAP 10
12 Box Jumps (24/20)
12 American Swings (53/35)
*Keep intensity high throughout
Wednesday
Strength – E90sec x 3 Rounds (3x Through)
1: 3 Deadlifts @ 75-80%
2: 2 Deadlifts @ 80-85%
3: 1 Deadlift @ 85-90%
4: Rest for 90sec
*You are going through this sequence 3x…
3 reps, 2 reps, 1 rep, REST
3 reps, 2 reps, 1 rep, REST
3 reps, 2 reps, 1 rep
Thursday
“Open Prep 1”
EMOM x 10
Min 1: 6-10 Toes to Bar
Min 2: 1-2 Wall Walks
Then…
Strength/Skill – EMOM x 12
Min 1: 2 Clean & Jerks*
Min 2: 50 Double Unders
*Choose your own adventure regarding weights but it should be heavy and consistent
Friday
Strength/Skill – EMOM x 30
Min 1: 12 Box Jump Overs (24/20)
Min 2: Submaximal ‘Pull’ of Choice*
Min 3: 50 Double Unders**
*Pull of Choice Options: strict pullup variations, kipping pullup variations, strict muscle up variations, kipping muscle up variations
**If you are working on double under acquisition, take 40sec each time you do this to practice
Saturday – Partner WoD
“2022 NY Eve Partner MetCon”
Complete the Following For Time
Buy In: 2022m Row
Into…
31 Deadlifts
31 Hang Power Cleans
31 Front Squats
31 Shoulder to Overhead
31 Bar Facing Burpees
Into…
Buy Out: 2023m Row
*30min Cap
