Training December 17th – 23rd

SUNDAY

2:30 PM ROM WOD

3 PM Coach’s Choice WOD

MONDAY

Skill work on today’s movements

-then-

8 min of “Mary”

5 Handstand Pushups

10 Pistols

15 Pullups

-rest 2 min-

8 min of “Cindy”

5 Pullups

10 Pushups

15 Squats

TUESDAY

Find a 1RM Front Squat

-then-

Skill work on Dumbbell Kroc Rows, Push Presses, Stiff-Leg Deadlifts, and Hang Cleans

-then-

For completion:

“Four Corners”

With a 50/35 lb dumbbell in each hand:

10 Kroc Rows Left

10 Kroc Rows Right

-Carry to next corner

10 Push Presses

-Carry to next corner

10 Stiff Legged Deadlifts

-Carry to next corner

10 Hang Cleans

-Carry to starting corner

*Every time you put down the dumbbells you owe 25 burpees after Four Corners is over.

WEDNESDAY

Find a 1 RM Power Clean

-then-

“Power Up”

For time:

10 Power Cleans @ 205/125#

5 Rope Climbs

Under the Bar

Over the Wall

8 Power Cleans

4 Rope Climbs

Under the Bar

Over the Wall

6 Power Cleans

3 Rope Climbs

Under the Bar

Over the Wall

4 Power Cleans

2 Rope Climbs

Under the Bar

Over the Wall

2 Power Cleans

1 Rope Climb

Under the Bar

Over the Wall

*Must achieve 235/140# on strength complex to attempt Power Up Rx.

THURSDAY

Snatch Party 4.0

EMOM Until Failure

1 Snatch

Start at 100# less than your 1RM snatch, or the empty bar, whichever is greater. Add 5# every minute. If you miss a load, then you must reset by exactly 20# and continue working up again. You will reset 3 times during the workout. The next time you miss after your 3rd and final reset, you are done. Scored by heaviest load achieved.

FRIDAY

“A Very Tabata Christmas”

Tabata Burpees

Rest 1 minute

Tabata Kettlebell Swings @ 53/35#

Rest 1 minute

Tabata Pull-ups

Rest 1 minute

Tabata Goblet Squats @ 53/35#

SATURDAY

12 Days of Christmas WOD:

Move through the workout like the song 12 Days of Christmas: “On the 1st day of Christmas, CrossFit Impulse gave to me, a 25’ Log Carry. On the 2nd day of Christmas, CrossFit Impulse gave to me, 2 Stone to Shoulder and a 25’ Log Carry.” Following this pattern, your last verse will start at 12 Snatches and include every movement, ending with a final 25’ Log Carry.  

For completion… not time.

1 25’ Log Carry

2 Stone to Shoulder

3 Cleans @115/75#

4 TTB

5 Bar or Ring Dips

6 CTB Pullups

7 Push-Ups

8 Russian Kettlebell Swings @ 70/53#

9 Wall Ball Shots @ 20/14#

10 Thrusters@115/75#

11 Burpees

12 Snatches @115/75#