Programming for Dec. 23-29, 2013 - Reebok CrossFit PTY
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Programming for Dec. 23-29, 2013

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Programming for Dec. 23-29, 2013

Programming for Dec. 23-29, 2013

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Monday, Dec. 23

BOX

A. Every minute, on the minute, for 20 minutes:

Odd Minutes – Stationary Dips (7/5)

Even Minutes – 15 Unbroken Kettlebell Swings (as heavy as you can keep unbroken)

*Scale accordingly!

B. Weighted Planks

3 x 1 min. hold, rest 1 min.

COMPETITORS

A. Every minute, on the minute, for 20 minutes:

Odd Minutes – Bench Press x 3 reps (80-85% might be a good guideline)

Even Minutes – Kettlebell Swings x 20 unbroken reps (as heavy as you can keep unbroken)

B. Three sets of:

Stationary Dips x 15-20 reps

(weight if possible, or bodyweight only if that rep range is ambitious for you without additional weight)

Rest 90 seconds

Weighted Prone Plank Hold x 60-75 seconds

(use chains or stack plates on your back)

Rest 90 seconds

C. Row, Run, Swim or AirDyne for 15-20 minutes @ 75-80%

Tuesday, Dec. 24

BOX – “12 Days of Christmas”

1 Clean & Jerk (135/95, can be power or squat)

2 Chest2Bar Pull-ups (MUs if you have them)

3 Box Jumps 30/24

4 DB Thrusters (40/25)

5 Bar Facing Burpees

6 KB SDHP (heavy)

7 DB Lunges (alternating 7 E/L)

8 T2B

9 Wall Balls 20/14

10 Pullups (C2B if you did MUs on #2)

11 HSPU (sub with seated strict DB Press, legs straight)

12 Front Squats 135/95 (no racks)

Like the song! Complete 1, then 1&2, then 1&2&3, and so on till you get to 12. There are 12 total rounds with one new movement being added each round. The WOD is complete when the 12 Front Squats are completed.

COMPETITORS

A. Front Squat

* Set 1 – 3 reps @ 70%

* Set 2 – 2 reps @ 80%

* Set 3 – 1 rep @ 85-90%

* Set 4 – 1 rep @ 90-95%

* Set 5 – 1 rep @ 90-100%

* Set 6 – 1 rep @ 90-100%

Rest 2-3 minutes between sets

B. Five sets of:

Clean x 1 rep @ 90%

Rest 3 minutes

C. Three sets of:

Dead-Stop Front Squat x 3 reps @ 75-80%

Rest 3 minutes

(If you don’t have a power rack, safety bars, or blocks to set the weight on, perform pause front squats with a 2 second pause at the bottom.)

D. Three sets of:

Row 350 Meters

15 Toes to Bar

20 Wall Ball Shots (30/20 lb)

Rest 2 minutes

Wednesday, Dec. 25

CLOSED FOR CHRISTMAS!!

MERRY CHRISTMAS TO ALL!!

Thursday, Dec. 26

BOX

Post Xmas Purge

*This may be done open box style (walk-in WOD).

Complete as many rounds and reps as possible in 30 minutes of:

Run 400 Meters

2 Rope Climbs

15m Handstand Walk (or your best effort on up to 3 attempts OR sub with Bear Crawl)

Row 500 Meters

5 Wall Climbs

COMPETITORS

ACTIVE RECOVERY AND MOBILITY

Friday, Dec. 27

BOX

A. 3 x 1.1.1. (Full or Power) Clean

(rest 10 seconds between singles)

B. “Elizabeth”

Complete rounds of 21, 15 and 9 reps for time of:

135/95 lb. Cleans (Power Clean is OK)

Ring Dips

:) Times to beat from 2012 CrossFit Games (the 13th event): Rich Froning – 2:33, Deborah Cordner Carson – 3:35

COMPETITORS

Events 1-6 (1200 of 2000 available points)

Perform the following six events against a running clock:

5 Minutes of Rowing for Max Meters

4 Minutes to Establish a 2-RM Front Squat

3 Minutes of Ring Muscle-Ups

4 Minutes to Establish a 1-RM Shoulder to Overhead

5 Minutes of Burpee Box Jump-Overs (24″/20″)

Rest exactly 5 minutes, and when the clock reaches 26:00…

Complete as many rounds and reps as possible in 4 minutes of:

8 Thrusters (135/95 lb)

8 Alternating Pistols

*Competitors: check standards on: http://www.crossfitinvictus.com/wod/december-20-2013-competition/

Saturday, Dec. 28

BOX

MAKE UP MISSED WOD

COMPETITORS WOD not ready at the time of this posting

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