Week 51: Dec 17-23
This is the last full week before the Holidays begin. Please make sure to consult our limited Holiday Schedule for next week. It should be posted shortly.
MON – Dec 17
Strength
Front Squats: 5-5-5-5-5
* Rest and work on mobility between heavy sets.
WOD
CF 181210
50-40-30-20-10 reps for time of:
Medicine-ball cleans
Box Jumps
Men: 20-lb. ball, 24-in. box
Women: 14-lb. ball, 20-in. box
Scaling
This couplet contains a significant number of reps but is designed so athletes can keep moving at a steady pace. Select modifications and loads that encourage large sets and short rest breaks. Strive for virtuosity in the medicine-ball clean.
Intermediate Option
40-30-20-10-5 reps for time of:
MedicineJumps cleans
Box jumps
Men: 14-lb. ball, 20-in. box
Women: 10-lb. ball, 15-in. box
Beginner Option
30-20-15-10-5 reps for time of:
Medicine-ball cleans
Box Jumps
Men: 10-lb. ball, 12-in. box
Women: 6-lb. ball, 8-in. box
TUE – Dec 18
Strength
Bench press: 5-5-5-5-5
* Rest and work on Band Pull aparts in between sets.
WOD
5 rounds for time
20 KB Swing
15 Wallballs
10 Pushups
WED – Dec 19
Team WOD
Circuit A
In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
7 Burpee Box Jump-Overs (24″/20″)
14 Thrusters (115/75 lbs)
21 Double-Unders
Rest until the running clock reaches 20:00, and then…
Circuit B
In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
9 Burpee Box Jump-Overs (24″/20″)
9 Hang Squat Cleans (115/75 lbs)
9 Chest-to-Bar Pull-Ups
Finisher
Three sets of:
Single-Arm Overhead Weighted Sit-Ups x 8 reps each arm
– Rest as needed
Banded Psoas March x 20 reps each leg
– Rest as needed
THU – Dec 20
WOD
CROSSFIT OPEN 17.5
10 rounds for time:
9 thrusters
35 double unders
95/65
scale
Men use 65 lb. and perform single-unders Women use 45 lb. and perform single-unders
Finisher
T2B skills work/gymnastics
FRI – Dec 21
Skills / Technique
20 minutes to work on Ring gymnastics drills
Technique
Split jerk
Squat clean
WOD
EMOM 10 mins
2 Squat Clean & 1 Split Jerk
Increase weight if technique is good
Increase incrementally to heavy set
SAT – Dec 22
WOD
3RFT
1-min Max cal row
30-second rest
1-min max rep dumbbell thrusters (40/20)
30-second rest
1-min max rep Sumo deadlift high pull
30-second rest
1-min max rep Pull-ups
30-second rest
SUN – Dec 23
WOD
90 squats
70 Double Unders
1 km of choice: AB, Row or Run
30 Wall ball
15 man makers
30 wall Balls
1 km of choice: AB, Row or Run
70 Double Unders
90 Squats