Programming for Dec. 30 – Jan. 4, 2014 - Reebok CrossFit PTY
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Programming for Dec. 30 – Jan. 4, 2014

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Programming for Dec. 30 – Jan. 4, 2014

Programming for Dec. 30 – Jan. 4, 2014

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Monday, Dec. 30




For Max Reps:

3 Minutes of Box Jumps (24″/20-18″)

1 Minute of Rest

3 Minutes of Kettlebell Swings (24/16 kg)

1 Minute of Rest

3 Minutes of Thrusters (115/85 lbs.)


Cash-out: V-HOLDs 45s hold/30s rest 5 rounds



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

Odd Minutes – Bench Press x 2-3 reps (try to increase the load a bit from last week)

Even Minutes – Row or AirDyne (pick a set number of meters or calories that will be somewhat challenging to achieve in 40-45 seconds – e.g., if you can row 500 meters in 1:40, you might choose to row 200-220 meters on each even minute)


B. Four minutes of:

Strict Handstand Push-Ups

(accumulate as many as possible in four minutes…but keep them strict!)


C. Three sets of:

GHD Sit-Ups x 15 reps

Rest as needed

Supine Ring Rows x 8-10 reps @ 2111

Rest as needed


D. Optional 10-15 minutes of Rowing or AirDyne @ 65-70%


Little bit of light recovery today…fun, long session tomorrow, then two consecutive days off – nothing more than aerobic restoration.

Tuesday, Dec. 31



Five rounds for time of:

10 Chest-to-Bar Pull-Ups

20 Kettlebell Swings (32/24 kg)

30 AbMat Sit-Ups

40 Double-Unders



A. “12 Days of Christmas – Invictus Style”

1 Lap (Run or Row 300 Meters)

2 Snatches (155/105 lbs)

3 Thrusters (155/105 lbs)

4 Muscle-Ups

5 Burpees

6 Toes to Bar

7 Chest-to-Bar Pull-Ups

8 Kettlebell Swings (48/32 kg)

9 Box Jumps (30″/24″)

10 Handstand Push-Ups

11 Ground to Overhead (155/105 lbs)

12 Man-Makers (55/35 lb DBs)


“Scheduling Reminder – There will be no programming for December 25 & 26, and athletes are strongly encouraged to take that time off from the gym. You should continue to be active – run, ski, snowboard, get outside and do something fun – but a short mental break will be extremely beneficial heading into the next 3 months of preparation for the Open and 2014 CrossFit competitive season. There will be programming for December 27 & 28, and then our new cycle begins on Monday, December 30”

Wednesday, Jan. 1





Thursday, Jan. 2



Teams of two will complete three rounds each (total of 6 rounds per team) of:

20 Lateral Jumps (over the barbell)

15 Thrusters (95/65 lbs)

20 Knees to Elbows


While one partner works through the round, the other must hold two dumbbells fully extended overhead. If the dumbbells are dropped from overhead, both partners must perform 3 burpees before resuming the remainder of their round. If you don’t have a partner, rest with dumbbells extended overhead for as long as it took you to complete the round – performing 3 burpees every time you drop the dumbbells.







Friday, Jan. 3


“Cindy” – AMRAP 20 min.

5 Pull-ups

10 Push-ups

15 Air Squats




A. Take 15-20 minutes to build to a heavy-ish Snatch

(Let feel dictate the load here. If you feel fast, keep going up, but the intent here is not that you are aiming for a PR – just groove good mechanics and barbell speed and see where that takes you.)


B. Take 15 minutes to build to a heavy Clean & Jerk

(same – let feel dictate the loads used)


C. For time:

Row 500 Meters

30 Pull-Ups

20 Thrusters (115/75 lb)

10 Muscle-Ups

20 Thrusters

30 Pull-Ups

Row 500 Meters

***REMINDER – New training cycle begins on Monday!***



Saturday, Jan. 4


Make up Missed WOD


WOD not ready at time of posting


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