MOBILITY for Sunday 12/11/2022

Generally when it comes to programming through the holidays I want to keep things a tad more simple because we’ll have those who are well into travel, interrupting their regular training, tons of visitors, and the general lack of consistency.

Monday you’ll max out your front squat then retest the benchmark “ANDI”, doing 100 reps of four different exercises, which we last did 9/2/22, 10/8/21, and 1/26/21.

On Weightlifting Wednesday we’re working an alternating clean complex before a row/overhead squat couplet. This workout has a built-in rest period so the goal there is to go full-send on each attempt. Really important to know what the high-power, short time domain to help balance out all the longer, lower-powered workouts you’re used to. Think 15 minutes or more.

For Champagne Friday we’ll max out our shoulder presses before a 30 muscle-up/60 bar muscle-up/100 pullup retest (YAY NO BURPEES THIS TIME). Where is your pulling capacity at and what goals does this set for 2023?

Then on Saturday we have our annual Christmas-time workout: the 12 Days of CrossFit. It’s a chipper done in cumulative song format and it’s fun as hell. A tradition started by the first-ever CrossFit affiliate CrossFit North (which eventually turned into Level 4 CrossFit Seattle) and continued by us! And if you happen to miss out on this we’ll be doing it again on Wednesday 12/28.

The infamous 12 Days of CrossFit workout is coming to classes twice this month: Sat 12/17 and Wed 12/28

FCF and CFSLU athletes playing Masskrugstemmen

WORKOUT for Champagne Friday 12/9/2022

Complete both parts

a. 5k for time
b. EMOM x20 do 3-5 DB hang snatches, 2×20/35/50lbs
(in remaining time of each interval do walking lunges on the EVEN minutes, situps on the ODD)

Post 5k time to whiteboard!

*Join us at the 5:30pm and 6:30pm classes for complimentary bubbly!*

ENGINE for Fri 12/9

2-2-3 intervals of

a. 15 shuttle runs & 30 toes-to-bar
b. 30 calorie row & 45 box jump overs

BODYBUILDING for Fri 12/9

8 barbell Cali roll
10 in-and-out plyo pushups
8 BW tricep extensions
10 archer pushups
8 X-pushups
10 offset pushups (switch sides halfway)

Complete 2-3 times either in consecutive sets or in rounds.

GYMNASTICS for Fri 12/9

E2MOM x6
6 SHSPU/negative HSPU
12 alternating single leg squats
18 shoulder taps/HSW’

AMRAP in 5:00
12 bicycle crunch
6 teapots/one side, medium-heavy
12 hollow rocks
6 teapots/other side, medium-heavy

then false-grip and muscle-up work

SKILLS for Tuesday 12/6/2022 is the DEADLIFT

CompEx for Tues 12/6

mobility

every 2:00 x8 do a 3-position snatch @50-70%

5 rounds of
300′ shuttle run
2-3 rope climbs

5 rounds of 2:00 on, 1:00 off
12 toes-to-bar
12 burpee over bar
max ring dips

upper body correctives for 3 sets
:30-:45 bat wing holds
20 banded lat pulldowns

GYMNASTICS for Tues 12/6

EMOM x12
a. :30 handstand
b. 6+ strict pullups

tabata
a. alternating v-up
b. alternating superman

hanging skills and support skills

Need some mobility to check-in with your body before the start of the new week?

MOBILITY for Sunday 12/4/2022

Now onto programming!

Monday we’ll see how much those EMOM weightlifting complexes have been paying off with a dumbbell conditioning version after our 5/3/1 week. The next two weeks we max out the front squat.

Wednesday, our weightlifting day, we’ll try some power snatches into some overhead squats. The conditioning is pullups, burpees, and perfectly-vertical kettlebell swings in a 20 minute AMRAP

Friday is another rowing time trial alongside some double dumbbell hang snatch/lunge intervals.

On Saturday you’ll deadlift a heavy triple then try the FLIGHT SIMULATOR workout so make sure you have a jump rope handy!