Programming Overview: Dec. 25 – 31

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The gym will be on regular schedule Tuesday – Sunday this week. Come on in!


Monday 12/25 – Christmas

Gym Closed

 

Tuesday 12/26

“The Deuce” (Week 3 – last one!)

A) Bench press @ 80%

– 2 minutes max reps

– R4M

– 2 minutes max reps

– R4M

– 2 minutes max reps

 

B) Back squat @ 80%

– 2 minutes max reps

– R4M

– 2 minutes max reps

– R4M

– 2 minutes max reps

 

*You may rack the weight as many times as needed during the 2 minutes. Each person will be teamed up with a spotter. Safety is the biggest priority. If you feel your form start to break down, rack the weight and reset. The goal is to keep weight the same as the last two weeks and increase the number of total reps for both movements.

 

C) “Arm Farm” x 2 sets:

*Don’t put DBs down!

– 10 french press

– 10 double bicep curls

– 10 skull crushers

– 10 palms up/down curls

– 10 cheat hammer curls

– 10 standing overhead press

– 10 bench press

R3-4M between sets

 

Wednesday 12/27

A) E2MOM x 5 sets:

– Deadlift

*Set 1 – 8 reps @ 50%

*Set 2 – 6 reps @ 60%

*Set 3 – 4 reps @ 70%

*Set 4 – 2 reps @ 80%

*Set 5 – 2 reps @ 85%

+

B) E2MOM x 3 sets:

Speed Deadlift x 3 reps @ 70%

 

C) For time:

– 400m run

– 40 KB swings (70/44, 53/35, 44/25)

– 400m run

– 40 wallballs (20/14)

– 400m run

 

Thursday 12/28

A) Every 5 minutes, for 35 minutes (7 sets) for times:

– Row 500/400 meters

– 8 strict pull-ups

– 12 toes to bar

– 16 push-ups

 

*Scale movement and/or rep number to uphold intensity. First few sets should be close to unbroken.

 

B) 3 sets for quality:

– 20 reverse snow angels

– 20 sec side plank / side

 

Friday 12/29

A) E2MOM x 8 sets:

– hang clean + clean

*Not TnG. Reset between reps.

*Build to something heavy with perfect movement.

 

B) EMOM x 4-7 sets:

1: 5 power cleans + 5 burpees over the bar (135/95, 115/75, 95/65)

2: 10-15 wallballs (20/14)

3: 40 double unders

 

RX+: 155/105, 20 wallballs, 50 double unders

 

Saturday 12/30

8am Masters

9am CrossFit

10am Intro to CrossFit / Open Gym

 

Sunday 12/31 – New Year’s Eve

Gym Closed

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