Workout of the Day
STRENGTH
Hang Power or Squat Clean
5-4-3-2-1-1 Reps
Notes
Perform one set every three minutes. Technique permitting, add weight each set.
METCON
AMRAP 12:00
8 Kipping Toes to Bars
12 Slam Balls
16 Alternating Step-Ups
Notes
KT2B: Scale up volume to 12 or 16 reps if able. Modify to hanging leg raises or 16 sit-ups.
The step-ups may be weighted or unweighted, tasters choice.
CrossFit Group Class Programming Template (WK8/9)
A Christmas day class from 2019
Tomorrow’s Workout
Below is the workout well be running tomorrow. Both CrossFit and Short Circuit members are encouraged to come as we can modify the barbell movements to be their Dumbbell equivalents.
12 DAYS OF X-MAS
For Time:
1 Burpee
2 Push Presses
3 Front Squats
4 Box Jumps
5 Hand-Release Push-Ups
6 (total) Dumbbell Power Snatches 50/35/25
7 Ring Rows or Kipping Pull-Ups
8 Deadlifts
9 Calories Air Bike
10 Sit-Ups
11 Kettlebell Swings
12 Power Snatches (12 Burpees or 270m winter run options as well!)
Notes
The Push Press, Front Squat, deadlifts and power snatches are done with a barbell. Recommended loads: 115/95/75/65/45
If you do Short Circuit usually and are coming we can flip these for their Dumbbell equivalents.
Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this:
1 Burpee
2 Push Press, 1 Burpee
3 Front Squats, 2 Push Press, 1 Burpee
4 Box Jumps, 3 Front Squats, 2 Push Press, 1 Burpee
5 HR Push-Ups, 4 Box Jumps, 3 Front Squats, 2 Push Press, 1 Burpee
…. all the way to 12-11-10-9-8-7-6-5-4-3-2-1 –
for a total of 364 reps.
This workout will take about 25-30 minutes for most folks.