Hey guys we will have some fun benchmarks this week and with Christmas just around the corner we want to encourage everyone to still find time for yourself to get all fitnessy before you get Christmassy. This week’s WOD overview starts off with:
Monday’s session begins with bench press strength in an every 2:30 minute for 5 sets and then complete a classic CrossFit benchmark sprint style workout called “Annie”. This is a 50-40-30-20-10 reps for time of dubz and sit-ups.
Tuesday we take that new back squat PR and put it to use in a percentage based back squat session built off of volume. Then “Home Alone” is a every 4 minute for 16 minutes of rowing for calories, push press and box jump overs.
Wednesday is chalk full of gymnastics practice working on breaking down ring muscle ups and handstand walk progressions. Then we put the pieces together in “Gremlin” which is a 15 minute AMRAP of ring muscle ups, handstand walks and farmer’s carries.
Thursday begins with a barbell conditioning session with hang power snatches, overhead squats and touch and go power snatches. Next “Die Hard” is a 2 sets for time with 15-12-9 reps of calories on the bike, kettlebell swings, and burpees.
Friday is Christmas Eve and what CrossFit gym wouldn’t be complete without the 12 DAYS of CrossFit. This is a workout designed around the song 12 days of Christmas that will have these movements Thruster, Hang Power Cleans, Deadlifts, Burpees, Toes to Bar, Box Jumps, Hand Release, Push-ups, Reverse Lunges, Kettlebell Swings, AbMat Sit-ups, Wallballs, and Calorie Assault Bike. Also, this day we will only have classes up until noon and be closed for the afternoon classes.
Saturday will be closed in observance of Christmas. There will still be a workout available to do with minimal equipment. “Mary” another CrossFit Classic benchmark workout is a 20 minute AMRAM of 5 handstand push-ups, 10 pistols (single legged squats) and 15 pull-ups.
“If you risk nothing, then you risk everything.”–Geena Davis