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workout of the day

HOW TO APPROACH THE WORKOUT
​

Performance
Traditional CrossFit Movements and variety.
Fitness 
The same crossfit methodology and challenge as the performance workouts, but without heavy barbells or high skill movements. Pure fitness without the complexity (oH yeah, and more volume).
*Scaled movements are in red

NYE WOD

12/30/2020

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A. Metcon (No Measure)
Superset
15, 12, 10, 8, 8+
BB Shoulder Press
DB Lateral Raises

Superset
5 x 10
BB Upright Row
Banded Reverse Fly

B. Metcon (Rounds and Reps)
"On To The Next One"
20 min AMRAP
20 Kettlebell Swings (70 / 53), 16 Cal Bike, 200m Run
20 GHD Sit-Ups
20 Wallballs (20 / 14)
20 Calorie Row

Modifications
KETTLEBELL SWINGS
- Russian Swings
- Reduce Weight
- Alternating DB Snatch
- Banded Good Mornings

GHD SIT-UP
- V-Ups
- Weighted Abmat Sit-Ups

WALLBALL
- Jump Squats
- Thrusters 65 / 45 lb
- Dual Dumbbell Thrusters 25 / 20 lb
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123020

12/29/2020

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A. Deadlift
Build to a 5RM

At Home / Fitness
6 Rounds
1 min -  20 DB Single arm RDL (switch sides each round)
1 min - 40 sec Max Hollow Rocks

B. Metcon (Reps)
"Fifth Wheel"
5 min ARAP, rest 5:00:
7 Rounds of "The Chief" (115/85) (Rx+ 155 / 105)
Max Machine Cals

5 min ARAP, rest 5:00:
6 Rounds of "The Chief" (135/95) (Rx+ 185 / 135)
Max Machine Cals

5 min ARAP
5 Rounds of "The Chief" (185/135) (Rx+ 205 / 145 lb)
Max Machine Cals

1 Round of "The Chief":
3 Power Cleans
6 Pushups
9 Air Squats

Modifications
POWER CLEAN
- Dual DB Power Clean
- Odd Object Clean
- Sandbag Clean

PUSH-UPS
- Elevated Floor
- Knee Push-Ups

AIR SQUATS
- Alternating Lunges

BIKE ERG
- Sub Cals on Any Other Machine


At Home / Fitness
5 min ARAP, rest 5:00:
7 Rounds of "The DB Chief"
Max Machine Cals or Mountain Climbers

5 min ARAP, rest 5:00:
6 Rounds of "The DB Chief"
Max Machine Cals or Mountain Climbers

5 min ARAP
5 Rounds of "The DB Chief"
Max Machine Cals or Mountain Climbers

1 Round of "The Chief":
6 DB Power Cleans
6 Pushups
9 Air Squats
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122920

12/28/2020

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A. Metcon (Rounds and Reps)
"Homeward Bound"
20 min AMRAP
20 Burpee Box Jump Overs (24/20)
400m run, 30/22 Cal Bike, 40/30 Calorie Row
80 Double Unders

Modifications
BURPEE BOX JUMP OVER
- Burpee Over Rower
- Standard Burpee

DOUBLE UNDERS
- 1.5x Reps Single Unders
- Line Hops
- Double Taps


B. Metcon (Reps)

2 Rounds
1 min - Handstand Push Ups as strict as possible
1 min - 25 Russian KBS
1 min - Handstand Push Ups as strict as possible
1 min - 25 Hollow Rocks

HSTPU Progression - Deadstop HSPU,  Strict HSPU, Kipping HSPU.

*Focus on the quality of the HSPU

Modifications
Use Ab Mat
Dual DB Z Press
Push Ups

OR

2 Rounds
1 min - 10-12 Bench Press @ 65%
1 min - 25 Russian KBS
1 min - 10-12 Bench Press @ 65%
1 min - 25 Hollow Rocks

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122820

12/27/2020

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A. Back Squat
Box Squat 7 x 2
Sets 1 & 2 - 60% of 1RM
Sets 3 & 4 - 65% of 1RM
Sets 5, 6, & 7 - 70% of 1RM

Fitness / At Home
6 Rounds
Min 1 - 4 BS Complex (All the way down, 1/2 up, ATW Down, ATW Up) @ 50%
Min 2 - 30 sec KB SDLHP


B. Metcon (Weight)
Olympic Technique
5 Complexes:
1 Pausing Power Snatch
1 Pausing Overhead Squat
1 Pausing Squat Snatch

All pauses are for 1 second in each respective "catch" or "bottom" position:
Power Snatch - Pause at the quarter squat power catch.
Overhead Squat - Pause at the bottom of our squat.
Squat Snatch - Pause at the bottom of our catch.

Stimulus
All percentages based on 1RM Snatch:
Set 1 - 50% of 1RM Snatch
Set 2 - 55% of 1RM Snatch
Sets 3+4+5 - 60% of 1RM Snatch

- Placing the focus to our receiving position today.
- By forcing a pause, we have the chance to confirm the most challenging portion of the lift: the catch.
- We are essence "getting comfortable with an uncomfortable spot".
- When we find excellence in this "slow" (hence a pause), we then build the foundation to do it "fast" (think heavy 1RM lifts).

Scale
Cleans and Front Squats instead of Snatches and OHS


Fitness / At Home
5 Rounds
20 Russian KBS OR Hanging DB Snatches
5 (w/ KB or DB) (Rev Lunge + Rev Lunge + Gob Squat)


C. Metcon (Time)
"From the Top"
30 Power Snatches (115/85)(Rx+135/95)
30 Overhead Squats
30 Squat Snatches

On the Minute - 5 TTB

At Home / Fitness
45 Alt. DB Power Snatches
45 SA Overhead Squats
45  Squat Snatches
45 DB Squat Cleans

On the Minute - 8 Tuck Ups


Scales
POWER SNATCH
- Power Clean (135/95)(Rx+ 155/105)
- 45 Alt. DB Snatch

OVERHEAD SQUATS
- Front Squat
- 45 Single Arm Overhead Squats

SQUAT SNATCHES
- Squat Cleans
- 45 DB Squat Cleans

TOES TO BAR
- Knees to Elbow, Hanging Knee Raises, Toes to Rig 8 GHD SU
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122620

12/25/2020

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8am Intro

9am Advanced

A. Metcon (Weight)
Olympic Stamina
8 min EMOM
3 Squat Snatches

Rest 2:00

8 min EMOM
2 Squat Clean and Jerks

Squat Snatch Percentages (based on 1RM Snatch):
Sets 1-4 - 60% of 1RM Snatch
Sets 5-8 - 65% of 1RM Snatch

Squat CJ Percentages (based on 1RM C&J):
Sets 1-4 - 65% of 1RM Clean & Jerk
Sets 5-8 - 70% of 1RM Clean & Jerk

- Rare comnbination to work both the snatch and clean and jerk in one part.
- The style of today's format allows us to focus in on a specific point of performance.
- Say it's the heels on the catch of the squat snatch. Today we have the opportunity to dial in and hone that specific point through reps.
- Choose two focus points. One for the snatch, and one for the clean and jerk, and let's keep them as the loudest thing in our minds during execution.
- Record the heaviest snatch and clean & jerk into the app, and they will be totaled for our score.

B. Metcon (Reps)
"Hot & Ready"
5 Rounds:
1:00 - Max Alt Dumbbell Power Snatches (50 / 35)
1:00 - Max Front Squats (115 / 85 lb)
1:00 - Max Calorie Bike
1:00 - Rest

C. Core
Midline
Not for Time:
30-25-20-15-10:
GHD Sit-Ups
Weighted Hip Extensions (35 / 25 lb) or Banded Good Mornings
Row Calories

​

10am Community WOD
A. Metcon (Reps)
(:30 work / :15 rest)
4 Rounds
Deadlift (155/105)
Rev Lunge from plate w/ MB (Right)
Rev Lunge from plate w/ MB (Left)
Goblet Squats

(2 min Jump Rope 1 min Rest)

4 Rounds
DB Upright Rows
DB Alt Isometric Presses
BB Bent Over Rows (155/105)
Bench Press / Push Ups / Dips

(2 min Jump Rope 1 min Rest)

4 Rounds
Ab Mat SU w/ feet anchored
Scissor Kicks
Wtd Crunch w/ feet anchored
Russian Twists
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Christmas Eve 2020

12/23/2020

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A. Metcon (Time)
"12 Days of CrossFit"
1 Thruster
2 Hang Power Cleans
3 Deadlifts
4 Burpees
5 TTB
6 Box Jumps
7 Hand Release Pushups
8 Reverse Lunges
9 Kettlebell Swings
10 AbMat Sit-Ups
11 Wallballs
12 Cal Bike or Row

Barbell - 135 / 95 lb
Box - 24"/20"
Kettlebell - 70 / 53 lb
Wallball - 20 / 14 lb

Fitness
"12 Days of CrossFit"
1 - 200m Run
2 DB Hang Power Cleans
3 DB SDLHP
4 Burpee Tuck Jumps
5 Tuck Ups
6 Broad Jumps
7 Hand Release Pushups
8 DB Reverse Lunges
9 Kettlebell Swings
10 MB AbMat Sit-Ups
11 MB Squat Jumps
12 DB Snatches


Rx+
"12 Days of CrossFit"
1 Thruster
2 Hang Power Cleans
3 Deadlifts
4 Bar facing Burpees
5 TTB
6 Box Jumps
7 Dips
8 Pistols
9 Kettlebell Swings
10 GHD SU
11 Wallballs
12 Muscle Ups

Barbell - 155 / 105 lb
Box - 30"/24"
Kettlebell - 70 / 53 lb
Wallball - 30 / 20 lb

Modifications
BARBELL MOVEMENTS
- Sub Dumbbells or Kettlebells
- Sub Odd Object

BOX JUMPS
- Box Step-Ups
- Tuck Jumps

HAND RELEASE PUSH-UPS
- Standard Push-Ups

KETTLEBELL SWINGS
- Hang Dumbbell Swings
- Banded Good Mornings

WALLBALLS
- Jump Squats
- Dumbbell Thrusters

12 CALORIE BIKE ERG
- 12 Cal Row
- 9 Cal Assault Bike
- 9 Cal Ski Erg
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122320

12/22/2020

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A. Metcon (Time)
"8th Grade"
8 Rounds:
45 Double-Unders
30 Air Squats
200m Run, 15/12 Cal Row, 12/9 Cal Bike

Modifications
DOUBLE UNDERS
- 65 Single Unders
- Line Hops
- Double Taps

AIR SQUATS
- Alternating Lunge


B. Metcon (Reps)
5 Rounds (2:00)
20 GHD Sit-Ups
Time Remaining: Max Distance Handstand Walk

Modifications
GHD SIT UPS
-V Ups
-Wtd Abmat SU
-15 Toes to Bar
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  • Home
    • About
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