CHRISTMAS VACATION
2:00 Amrap
12/10 Calorie Row
100 Burpee over Rower
– Rest 1:00 –
* Continue until 100 Burpees are completed *
TARGET SCORE
Target time: 14-16 minutes
Time cap: 22 minutes
SCALING OPTIONS
2:00 Amrap
10/8 Calorie Row
100 Up Downs
Rest 1:00
Happy Birthday Katrina Woods!!
– 5 sets x 2 reps
* Complete a set every 90 seconds *
Back Squat:
– Establish a 4 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 4RM.
HOME ALONE
10-9-8-7-6-5-4-3-2-1
Strict Handstand Push-Ups
Alternating Dumbbell Snatch (70/50)
TARGET SCORE
Target time: 8-10 minutes
Time cap: 14 minutes
SCALED OPTION
10-9-8-7-6-5-4-3-2-1
Push-Ups
Alternating Dumbbell Snatch (moderate)
1 min couch stretch (each side)
1 min pec smash w/ lacrosse ball (each side)
1 min foam roll lats (each side)
* If time permits
2 Squat Clean and Jerks x 10 sets @70% of 1RM Clean and Jerk
* Complete a set every minute (10 minutes) *
THE SANTA CLAUS
4 Rounds
1:00 Max Sand Ball Slams (25/15)
1:00 Max Double Unders
1:00 Max Sit Ups
1:00 Rest
TARGET SCORE
Target number of Reps each set: 140+
Minimum number of reps before scaling: 90
SCALED OPTION
4 Rounds
1:00 Max Wall Ball Slams (20/14)
1:00 Max Single Unders
1:00 Max Sit Ups
1:00 Rest
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back
* If time permits
Happy Birthday Kim Oakley!! (not shown)
CUPID
3 Rounds
30 Wall Balls (20/14)
60 Double Unders
30 Toes to Bar
60 Double Unders
TARGET SCORE
Target time: 14-16 minutes
Time cap: 20 minutes
SCALED OPTION
3 Rounds
20 Wall Ball Thruster (light)
60 Single Unders
20 Hanging Knee Raises
60 Single Unders
3 sets
14 Barbell Front Rack Step Ups (7/7)
* This is for quality, not for load! Lightfoot touch on the way down.
** If time permits
Name: Shane Smith
How long have you been doing CrossFit? A little over 2 years!
How long at CrossFit Rx? A little over 2 years, I started at CrossFit RX!
What is the best advice that you have received in CrossFit? Stay within the stimulus for the workout. I think this can mean a couple of the things, scale so you don’t sacrifice form and don’t come out guns blazing. I often want to push the weight or try to go really fast during workouts, but that doesn’t end well and could potentially lead to injury. Just be patient, trust the coaches, and trust the programming.
Any advice of your own to offer up to someone new or thinking about joining? Sign up! I wanted something new and a place where I could meet people since I had just moved to Atlanta. I became obsessed with CrossFit almost immediately, but I also found a lot of really great people and a community.
What is your favorite movement? Lately it has been muscle ups since I can finally cycle them. For barbell, probably a heavy clean and jerk.
What is your favorite kind of music to workout to in the gym? Nic has this international playlist that is full of some great music and a good variety! I love some Latin music and I catch some Bollywood/Bhangra sometimes. I’m a big fan of just some Top 40 as well!
Any favorite artist, songs or genres that you would like to hear more of? Rosalía is my girl and Bad Bunny is the GOAT
Tell us something that we would be surprised to know about you! I used to be on a Bollywood fusion dance team! I was never trained in dance, but I picked it up as a hobby in college. I know a little Bollywood, bhangra, and some classical Indian dance.
Tell us a little bit about yourself. Family, work, outside of the gym hobbies, favorite food, move etc. Help us get to know a little about you outside the gym! Outside of the gym I work for a nonprofit called Kesem, we provide support to kiddos who have a parent with cancer. I also really enjoy being outside hiking, hammocking, climbing, or playing soccer. Most of my family lives in Kansas City, but I have 5 nieces and a nephew that I absolutely adore! Other than that I love to spend time with my friends, eat lots of good food, play boardgames, and get out on the dance floor on the weekends 🙂