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#