12-08-2020

michael@crossf…
Tuesday, December 8, 2020 - 02:28

CrossFit

WARM-UP
2 ROUNDS
8 Up-Downs
8 KB Deadlift
8 Scap Pull-Ups
Into…
2 ROUNDS
6 Burpees
6 Russian KB Swings
3 Strict Pull-Ups or 6 Ring Rows

SKILL
FOR QUALITY
2-3 SETS
2-4 Strict Chest to Bar Pull-Ups
2-4 Kipping Chest to Bar Pull-Ups
1-3 Kipping Hips to Bar
1-3 Bar Muscle Ups

WORKOUT
10 ROUNDS FOR TIME
3 Bar Muscle-Ups or Strict Pullups
6 Burpees to Plate
9 Kettlebell Swings (53/35)|(35/26)

NCGO

1:00 Cardio Choice
into...
AMRAP x 4 MINUTES
30 Mountain Climbers
20 Bicycle Crunches
10 Lateral Jumps Over DB
5 Up-Downs

PUSH x PULL STRENGTH
EMOM x 14 MINUTES
MIN 1 - :25 Double DB Push Press / :25 Double DB OH Hold
MIN 2 - :50 Double DB Bent Over Row

PUSH x PULL WORKOUT
ON A 3:00 CLOCK...
Max Double DB Up-Down
Into...
AMRAP x 7 MINUTES
16 Lateral Hops Over DB
8 DB Push Press
16 DB Slides
Into...
ON A 3:00 CLOCK...
Max Double DB Up-Down
 

Power Lunch

WARM-UP
3 ROUNDS
20m Side Shuffle
25 Jumping Jacks
20m Side Shuffle
10 Slow Air Squats
STRENGTH
FRONT SQUAT
1x5 @Mod
1x5 @Mod-Heavy
1x5 @Heavy


WORKOUT
EVERY 2:00 x 5 SETS
20 Front Squats (75/55)|(45/35)
Max 10m Shuttle Runs in
Remaining Time...
-Rest :30 b/t Sets-
 

Boot Camp

2 ROUND
5:00 STATIONS
1:00 Rest b/t Stations

STATION 1 WORKOUT
2:00 Hard Row
1:00 Recover
2:00 Hard Row

STATION 2 WORKOUT
EMOM
10 Alt. DB Snatch
10 Sit-ups

STATION 3 WORKOUT
AMRAP
5 DB Devil's Press
10 Box Step-Over