Weekly CrossFit Programming 12.28.2020-1.1.2021

By
December 27, 2020

Monday

Warmup
2 Rounds

30 Seconds Each

PVC Pass Throughs Video
Active Samson Video
PVC Overhead Squats Video
Push-up to Down Dog Video
PVC Sotts Press Video
Wall Squats Video

Overhead Squat Biased Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats

SWOD
De-load Week
Box Squat
7 sets of 2

Set box to just below parallel
Deadstop on box for 1 second.

WOD
For Time [15 Minute Cap]:
30 Power Snatches (95/65)
30 Overhead Squats (95/65)
30 Squat Snatches (95/65)

On the Minute: 5 Toes to Bar

Tuesday

Warmup
Row Warmup

2 Minutes Easy

30 Seconds Each

Jumping Jacks
Active Spidermans Video
Box Step-ups Video

Double Taps Video
Alternating Bird Dogs Video
Box Step-ups Video

Single Unders
Inchworm to Push-ups Video
Box Step-ups Video

WOD
AMRAP 20:
20 Burpee Box Jumps (24"/20")
40/30 Calorie Row
80 Double Unders

After Party (If time permits)
2 Rounds Not For Time:
30% Dead Stop Strict Handstand Push-ups (1 Second in Bottom)
50% Strict Handstand Push-ups
70% Kipping Handstand Push-ups

Wednesday

Warmup
3 Rounds

1 Minute Bike (Increasing Intensity)
30 Second Plate Hops Video
30 Seconds Plate Counterbalance Squats Video

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

SWOD
8 Minutes to build to a heavy clean

WOD
AMRAP 5:
7 Rounds of "The Chief" (115/85)
Max Calorie Bike

Rest 5 Minutes

AMRAP 5:
6 Rounds of "The Chief" (135/95)
Max Calorie Bike

Rest 5 Minutes

AMRAP 5:
5 Rounds of "The Chief" (155/105)
Max Calorie Bike

1 Round of "The Chief":
3 Power Cleans
6 Push-ups
9 Air Squats

Thursday

Warmup
Rowling

WOD

Partner workout
AMRAP 25:
"You go, I go"
10 Kettlebell Swings (53/35)
10 Sit-ups
10/7 Calorie Row

Friday

"SNOWY MURPH"

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