Strength – Hang Squat Clean (1×3)

Hang Squat Clean:

– Establish a 3 RM for the day

Strength – Deadlift (3×3)

3 Clean Deadlift x 3 Sets @90% 1RM Clean

Workout – Metcon (2 Rounds for time)

WINTER WONDERLAND

21-15-9
Push Press (95/65)
Pull-Ups

– At 10:00-

15-12-9
Shoulder to Overhead (135/95)
Chest to Bar

TARGET SCORE
Target time: 5-7 minutes
Time cap: 8 minutes

SCALED OPTION
21-15-9
Dumbbell Push Press (light)
Ring Rows

At 10:00

15-12-9
Dumbbell Push Press
Jumping Pull Ups

Mobility – Warm-up (No Measure)

1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side
*If time permits

Workout

Metcon (Time)

PAULIE

Teams of 2
100 Pull-Ups
25 Synchro bar facing burpees
50 Squat Cleans (155/105)
25 Synchro bar facing burpees
25 Squat Cleans (205/135)
25 Synchro bar facing burpees
50 Chest to Bar Pull-Ups OR 25 Ring Muscle Ups

TARGET SCORE
Target time: 22-25 minutes
Time cap: 30 minutes

SCALED OPTION

Teams of 2
75 Jumping Pull-Ups OR Ring Rows
15 Synchro Up Downs
50 Dumbbell Power Cleans (2×35/2×20) (Use a Light weight)
15 Synchro bar Up Downs
50 Dumbbell Power Cleans (2×35/2×20) (Use a Light weight)
15 Synchro bar Up Downs
75 Jumping Pull-Ups OR Ring Rows

Cooldown – Warm-up (No Measure)

3 sets
20 Banded Monster Walk steps (Total)
20 Dead bugs
20 Russian Step Ups (Total)
* If time permits

Workout – Metcon (Time)

IVAN DRAGO

10-8-6-4-2
Wall Walk
5-4-3-2-1
Rope Climbs or Strict Pull-ups (30-24-18-12-6)
* 100ft Sandbag Carry (150/100) or Dumbbell Farmer Carry (2×100/2×70) after each round *

TARGET SCORE
Target time: 14-16 minutes
Time cap: 20 minute

SCALED OPTION
10-8-6-4-2
Inch Worms
Zombie Climbs OR 20-15-10-5 Jumping Pull Ups
100ft Dumbbell Farmer Carry (2×50/2×35) (Use a heavy Weight) after each round

Accessory – Warm-up (No Measure)

SKILLS AND DRILLS

Advance:
5 sets (10:00)
8-10 Kip Swings
5-8 Strict Toes to Bar

Intermediate:
5 sets (10:00)
6-8 Kip Swings
5-8 Strict Knee Raise + Extension

Beginner:
5 sets (10:00)
5 Kip Swings (Stand on tiptoes if needed)
5-8 Strict Hanging Knee Raise

* On the Kip, really have athletes focus on getting their head through their arms (swing through) and behind the bar (swing back). *

CrossFit Rx – CrossFit

Warm-up

Warm-up (No Measure)

**1. Movement Prep/Activation and Increasing Heart Rate**

10 min AMRAP

1 min easy row

5 box step ups (each side)

5 wallballs (focus on arm cycling)

5 Deadlifts (empty bar)

5 Shoulder Press (empty bar)

Warm-up

Warm-up (No Measure)

**2. Strength Prep**

10:00-15:00

Once athletes finish the warm, they should be able to progress right into strength. Working up to a 10 rep max is no easy task and can fluctuate depending on the day.
Athletes should only need 4-5 sets to establish a 10 rep, and during those building sets, we should only hit 3-5 reps (tops), so we don’t burn out. This is a huge mental test and should not be rushed! Make sure athletes stay smooth and maintain form through each rep. Athletes should be a little conservative with the weight and not feel like every rep is a 1RM. Try and finish the 10 rep inside the 10-minute mark and use 5 minutes to complete the 2 drop sets.

Strength

Shoulder Press (1×10)

– Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 85-90% and 8-10 reps 80-85% of that 10RM.

Warm-up

Warm-up (No Measure)

**3. Workout Prep**

2 rounds

3 Box Jumps + Step Down

5 Wall Balls

3 Deadlifts

Workout

Metcon (AMRAP – Rounds and Reps)

IF HE DIES, HE DIES

10 min AMRAP

10 Box Jumps (24/20)

15 Wall Balls (20/14)

10 Deadlifts (135/95)

Rest 1:00

For Time:

1000m Row

TARGET SCORE

Workout 1

Target number of Reps each set: 4+ rounds

Minimum number of reps before scaling: 2.5 rounds

Workout 2

Target time: 3:00-4:00

Time cap: 5:00
SCALED

10 min AMRAP

10 Alternating Box Step Ups (24/20)

10 Wall Ball Thrusters (20/14)

10 Kettlebell Sumo Deadlifts (light)

Rest 1:00

For Time:

500m Row

Cooldown

Warm-up (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min calf stretch against wall (each side)

1 min foam roll Lower Back

* If time permits

Mobility

()

Workout

Metcon (Time)

COE

10 Rounds
10 Thrusters (95/65)
10 Ring Push-Ups

TARGET SCORE
Target time: 12-14 minutes
Time cap: 16 minutes

SCALED
10 Rounds
10 Dumbbell Thrusters (2×35/25) (Keep it Light)
10 Push Ups or Bar Push Ups

Cooldown – Warm-up (No Measure)

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