WODs

Christmas Eve and Christmas Day

We are closed both days. Happy Holidays from you Carolina Crossfit family!

Thursday Dec 26, 2019

OPTIONAL STRENGTH

Tempo Back Squat (15-20 Minutes)

3 x 3 @ 70% of 1 RM

*3-4 seconds on the way down.  Not a ton of volume. The weight shouldn’t feel but so heavy, speed on the way up!  Work on technique and breathing while under tension. You should leave these squats wanting to do a little more.

 

OPTIONAL WOD

2 Rounds for Time:

500m Ski 

:30 Rest

1,000m Row

:30 Rest

2,000m Bike Erg

:30 Rest

*This is NOT for time.  Move through this at a pace you can focus on your breathing and stay nice and steady.  Should be an easy feeling/ moderate pace. You should feel strong throughout this entire workout. Just move today but move well.

Substitution Options:

500m ski 600m Run

2,000m Bike Erg 2km Assault Bike

Friday Dec 27, 2019

HR Tempo Deadlifts (15 Minutes)

3 x 3 @ 65-70% of 1RM

*Get 3-4 warm up sets.  The 3 x 3 should all be at the same weight.  This is a good way to build some strength but not wreck yourself with heavy heavy weight.  This should be 4-5 seconds on the way down. Focus on staying under tension but breathing at the same time.

 

4 Rounds for Time:

1,000m/800m Bike Erg

12 Kettlebell Snatch Each Arm (70/53#)

6 Ring Muscle Ups

Time Cap = 20 Minutes

*The Kettlebell Snatches are EACH ARM (24 total).  Pick a weight for those so you can do 12 unbroken per arm.  All 12 on the right and then all 12 on the left. If you don’t have bike ergs, you can run 400m!  

Scaling Options:

6 Muscle Ups 12 Pull Ups 12 Banded Pull Ups or Inverted Rows

Saturday Dec 28, 2019

25 Minute AMRAP:

8 Burpees

10 Toes to Bar 

12/8 Calorie Row/ Bike/ Ski

*Alternate ROUNDS with a partner.  These should be FAST. A good goal would be 10 rounds each.  You can use any machine, but row, bike or ski HARD.

Scaling Options:

Toes to bar Knees to chest V-Ups

Monday Dec 16, 2019

STRENGTH

12 Minute Alternating Minute EMOM:

Min 1: 2 Squat Clean Thrusters @ 80% of Thruster 1RM

Min 2: 10 Chest to Bar Pull Ups

*The Squat Clean Thrusters should be done as 2 singles.  Focus on SPEED out of the bottom of the squat! For the Pull Ups, do them in 1-2 good sets.  Pick something to work on, CTB, Pull Ups, or use a band!

 

WOD

For Time:

10-8-6-4-2

Squat Cleans (185/125#)

Strict Handstand Push Ups

Time Cap = 15 Minutes

*Squat cleans should be singles all the way through.  Pick a weight to finish in 15 minutes.

Scaling Options:

Strict HSPU Kipping HSPU Double DB Strict Press 2x Double DB Push Press

Tuesday Dec 17, 2019

STRENGTH

Tempo HR Deadlift (20 Minutes)

3 x 5 @ 60% of 1RM

*4 Seconds on the way down for each rep!

 

WOD

Every 3 Minutes for 21 Minutes:

200m Run

10/8 Calorie Bike 

AMRAP Russian KBS 70/53lbs

*This is 7 rounds total.  It becomes an AMRAP if the clock catches you performing only 10 KBS!

Wednesday Dec 18, 2019

STRENGTH

Bench Press (20 Minutes)

5 x 2 @ 85% of 1RM

Strict CTB Pull Ups

5 x 5

*All sets at the same weight.  After each set, do 5 Strict Chest to Bar Pull Ups after each set.  Use a band if needed to get your chest to the bar.

 

WOD

5 Rounds for Time:

25/20 Calorie Row

50’ Handstand Walk

10 Alt DB Snatch 50/30#

Rest 1 Minute

22 Minute Time Cap

*Stagger the start by 2 minutes if needed.  The snatches should be steady so scale accordingly.  

Scaling Options:

50’ Handstand Walk >>> 20 Wall facing shoulder taps