In CrossFit Daily Workout

Mon, 12/18

A.

Three rounds of:
Max reps of strict pull-ups*

*Rest 2 mins between sets

B.

AMRAP 4 mins of:
10 Power cleans (135/95)
10 Push-ups

Rest 2 mins

AMRAP 4 mins of:
10 Power cleans (115/80)
10 Push-ups

Rest 2 mins

AMRAP 4 mins of:
10 Power cleans (95/65)
10 Push-ups


Tues, 12/19

A.

Back squat:

1 x 10 (70%)
1 x 8 (75%)
1 x 6 (80%)
1 x 4 (85%)
1 x 2 (90%)

B.

For 6 minutes:

:30 secs on, :30 secs of of:

50-ft. Shuttle run


Wed, 12/20

A.

10 Strict Handstand Push-ups
Rest 1:00
8 Strict Handstand Push-ups
Rest :45
6 Strict Handstand Push-ups
Rest :30
4 Strict Handstand Push-ups
Rest :15
2 Strict Handstand Push-ups

B.

8 Rounds, on the 3:00:
21/15 Calorie Row
15 Ball Slams (30/20)


Thurs, 12/21

Three circuits of:

Station 1

1. Kettlebell Goblet Squats
2. Push Ups

Station 2

1. Barbell Bent Over Row
2. Barbell Hop-over burpees

Station 3

1. Barbell Push Press
2. Speed Skaters

Station 4

1. Plank Rocks
2. Tuck Jump Squats

Rest 2 minutes between circuits

For example, station 1 would look like this:  

  • 60 seconds of deep KB Goblet Squats  (for quality, not quantity)
  • 30 seconds of rest  
  • 30 seconds of fast Push Ups  (for quantity)
  • 30 seconds of rest to change stations.

Fri, 12/22

A.

3 Rounds, Not For Time:*
15/12 Calorie Row
2 Sets of Bar Muscle-ups**

*You have 10 mins to get as far as you can…for quality, not time
**Coach will help determine # of reps

B.

AMRAP 20 mins of::
50 Double-unders
40 Air Squats
30 Dumbbell Snatches (45/35)
20 Toes-to-Bar


Sat, 12/23

A.

Every minute on the minute for 10 minutes:
2 Clusters @ moderate weight

B.

Partner Workout…

AMRAP 18 minutes of:
2 Barbell Hop-Over Burpees
4 Thrusters (115/80)
8 Sit-ups

*One partner completes a full round while the other restas. Partners then switch. Continue this pattern for duration of workout.