MONDAY, DECEMBER 13th
A. Back Squat 6 x 2 @ 90% every 2 minutes
B. AMRAP 2 Minutes
10 Bar Muscle Ups or 20 Chest to Bar
Max Double Unders
-Rest 2 Minutes-
AMRAP 2 Minutes
10 Power Clean and Jerks (115/80)
Max Burpee Over Bar
-Rest 2 Minutes-
AMRAP 2 Minutes
10 Bar Muscle Ups or 20 Chest to Bar
Max Double Unders
-Rest 2 Minutes-
AMRAP 2 Minutes
10 Power Clean and Jerks (115/80)
Max Burpee Over Bar
Target number of Reps each set:
Sets 1 & 3: 70+ reps
Sets 2 & 4: 30 reps
SCALING OPTION 1/ MASTERS RX
AMRAP 2 Minutes
6 Bar Muscle Ups OR 10 Burpee Pull-Ups
Max Double Unders
Rest 2 Minutes-
AMRAP 2 Minutes
10 Power Snatches (95/65)
Max Burpee Over Bar
Rest 2 Minutes
AMRAP 2 Minutes
6 Bar Muscle Ups OR 10 Burpee Pull-Ups
Max Double Unders
Rest 2 Minutes
AMRAP 2 Minutes
10 Power Clean and Jerks (95/65)
Max Burpee Over Bar
SCALING OPTION 2
AMRAP 2 Minutes
20 Pull-Ups OR 20 Ring Rows
Max Single Unders OR Plate Hops
Rest 2 Minutes
AMRAP 2 Minutes
10 Alternating Dumbbell Snatch (light)
Max Burpee Over Dumbbell
Rest 2 Minutes
AMRAP 2 Minutes
20 Pull-Ups OR 20 Ring Rows
Max Single Unders or Plate Hops
Rest 2 Minutes
AMRAP 2 Minutes
10 Alternating Dumbbell Clean and Jerk (light)
Max Burpee Over Dumbbell
TUESDAY, DECEMBER 14th
A. Find 3RM Hang Squat Snatch
- Complete 5 light/mod sets before going for heavy sets. Attempt at least 3 heavy sets of 3 reps. At a minimum, complete a total of 8 sets of 3
B. For Time:
500/400m Bike Erg or 15/12 Cal Echo
10 Squat Snatch (165/110)
500/400m Bike Erg or 15/12 Cal Echo
8 Squat Snatch (165/110)
500/400m Bike Erg or 15/12 Cal Echo
6 Squat Snatch (165/110)
500/400m Bike Erg or 15/12 Cal Echo
4 Squat Snatch (165/110)
500/400m Bike Erg or 15/12 Cal Echo
2 Squat Snatch (165/110)
Target time: 8-10 minutes
Time cap: 14 minutes
Scaling Option 1/Masters RX: 135/95lbs
Scaling Option 2: 5 rounds for time:
400/300m Bike Erg or 12/10 Cal Echo
10-8-6-4-2
Power Snatch (light)
WEDNESDAY, DECEMBER 15th
A. “Death by 10m”
EMOM Shuttle Sprints
Add another 10m every minute until you can longer complete # within minute
Target Rounds: 15+
B. 4 Rounds for Quality
10 GHD Hip Extension
100’ Double OH KB/DB Carry Down
6 Kneeling Mixed Carry Step ups (ea side, 3R lead, 3L lead)
THURSDAY, DECEMBER 16th
A. Bench Press 6 x 2 @ 90% every 2 minutes
B. AMRAP 18 minutes, with teams of 3, waterfall in each set...
10/8 Cal Ski
20 Air Squats
50’ Sled push (AHAP with SPRINT)
Scaling Option 2:
7/5 Cal Ski
10 Air Squats
50’ Bear Crawl
FRIDAY, DECEMBER 17th
CROSSFIT GAMES OPEN 14.4 RETEST
14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups
Target Reps: 165 (thru 15 cleans)
Scaling option 1/ Masters RX:
AMRAP 14 Minutes
50/40 Calorie Row
50 Toes-to-bars or Knees to Elbows
40 Wall Balls (14/10) (10’/9')
30 Power Cleans (95/65)
20 Muscle Ups or Burpee Pull-Ups
Scaling Option 2
AMRAP 14 Minutes
30/24 Calorie Row
30 Hanging Knee Raises
30 Wall Balls
30 Power Cleans (light)
10 Burpee Pull-Ups
SATURDAY, DECEMBER 18th
Sets:
AMRAP 2:00
12/10 Calorie Echo Bike
50ft Front Rack Double Dumbbell Walking Lunge (50s/35s)
Max Strict Pull-Ups
-Rest 2:00 between sets-
Target number of Reps each set: 12+ reps
Minimum number reps before scaling: 6 reps
Scaling option 1/ Masters RX
5 Sets:
AMRAP 2:00
10/8 Calorie Echo Bike
50ft Front Rack Double Dumbbell Walking Lunge (35s/25s)
Max Strict Pull-Ups
(Rest 2:00 between sets)
Scaling Option 2
5 Sets:
AMRAP 2:00
10/8 Calorie Assault/Echo Bike
10 Single Dumbbell Step Ups (20in)
Max Ring Rows
(Rest 2:00 between sets)
EXTRA GYMNASTICS WORK
TOES TO BAR
Every 90 seconds, complete...
20 second Hollow Hold + 5 LEG STRAIGHT Kipping Toes to Bar
HANDSTAND PUSH-UPS
Every 90 seconds, complete...20 second Single Arm Plank R side + 20 second Single Arm Plank L side + 5 Handstand Push-up (strict if possible, kipping as needed)
ECHO BIKE WOD's...
WORKOUT 1, ECHO BIKE WK 2
6 Sets
4min at moderate pace
-Rest 1min b/t sets-
*Score = total points!
*** Record your cals in your first interval. The goal is to match this same quantity of cals for intervals 2-6. Although you're allowed to look at the monitor during the 1st interval, you are only allowed to look at the monitor after finishing the subsequent 4min intervals.
A perfect pace match (or zero points) occurs when your first interval cals equals your quantity of cals in the remaining intervals. A perfect pace match earn zero ("0") points. Missing by 1 cal (faster or slower) gives you 1 point. Missing by 12 cals (faster or slower) gives you 12 points. Points only accumulate. Lowest point score wins!
WORKOUT 2, ECHO BIKE WK 2
6 sets:
60sec moderate,
60sec fast,
60sec easy,
No rest b/t reps or sets.
Score = Total Calories
The 60sec easy is your "active recovery" in this workout