WODs for the week 12/11-14

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Don’t forget – the CHRISTMAS party is Saturday at 6pm at CFC!!!!!  Be there or miss out.  And you don’t want to miss out!  BYOB and a gift for the gift exchange.

Monday 11 December
Strength
In 15 minutes or less, work up to a heavy 2 rep of:
Clean & Jerk

MetCon
“Revenge of the Sith”
EMOM until failure of:
1 Clean & Jerk 115/75
2 Box Jump Over 24/20
3 Clean & Jerk 115/75
4 Box Jump Overs 24/20…
*The minute number corresponds to the number of repetitions you perform. Odd minutes will always be Clean & Jerk, even minutes Box Jump Overs.

Today we start with a 15 minute build for a 2 rep clean and jerk. You are welcome to go as heavy as you’d like, just keep in mind we have the long awaited CrossFit Total tomorrow so be smart! I suggest doing push jerks because that is what you will be doing for the MetCon.

Our benchmark “Revenge of the Sith” WOD is next. It’s been a little bit of time since the last time we did this, but try and remember about how many rounds you got last time and beat that! If this is the first time you’re doing this MetCon, I highly recommend taking as much rest as possible in the early rounds. Ideally you want your heart rate to have a fairly steady climb the further you progress. If you are not proficient at barbell cycling, this is not the time to test it out; quick singles will be much more efficient for you.

Tuesday 12 December
“CrossFit Total”
Establish a 1 Rep Max for the following lifts, NOT for time:
Back Squat
Strict Press
Deadlift

At long last we get to unleash the beast! We will warm up together as a class, then you are off on your own to establish a 1 rep max for each lift. Take as long as you need. If that means you’re still building your deadlift while the next class is starting up, that is totally fine. Take your time between the heavy sets and stay focused. Your central nervous system will be smoked by the end of this, so take it easy the rest of the day.

Wednesday 13 December
MetCon
“Give Me Some of Your Tots!”
4 Rounds for time of:
400m Run
15 Taters* 53/35
5/5 Kettlebell Push Press 53/35
8 Strict Pull Ups
*Taters = Kettlebell swing to a Goblet-Hold Squat

Taking it a little easier today following the CrossFit Total. This WOD will take around 15-20 minutes so it’s not short by any means but shouldn’t take you the entire class. We will review the Tater in the warm up for those of you who have never done the movement. It’s not very complicated but there is a little technique to ensure you are moving efficiently. The single-arm push press should be nice and smooth since there’s only 5 reps each arm. The pull ups may be a bit harder for some of you. Make sure to hold that hollow position in order to activate that core. This makes your body feel lighter as you pull yourself up. Scale down to the thinnest band you can if needed. Even with the band you should be trying to hold that hollow position and practice keeping that core active.

Thursday 14 December
Strength
EMOM for 8 minutes of:
2 Clusters (work up to heaviest weight you plan to hit in today’s WOD)

MetCon
“Charlie Foxtrot”
12 Clusters (95/65)
10 Toes-to-Bar
15 Calorie Bike/Row
10 Clusters (115/75)
10 Toes-to-Bar
15 Calorie Bike/Row
8 Clusters (135/95)
10 Toes-to-Bar
15 Calorie Bike/Row
6 Clusters (155/105)
10 Toes-to-Bar
15 Calories Bike/Row
4 Clusters (185/125)
10 Toes-to-Bar
15 Calorie Bike/Row
2 Clusters (205/135)
10 Toes-to-Bar
15 Calorie Bike/Row

The purpose of today’s strength portion is to warm up the movement for the workout. Clusters are a pretty technical movement so take it slow while warming up and practice stringing the reps together once you get more comfortable with it. The WOD gets heavy real quick so make sure to focus on good technique. The toes-to-bar and calories on the bike/row stay the same but the reps for the clusters decrease as the weight increases. Ideally, it should take you the same amount of time to complete each set of clusters, or less as you progress through the workout. If you are scaling down the weights choose the option where it will still be heavy but doable. Try staying consistent with the toes-to-bar and calories as well. Consistency is key for this MetCon!

Friday 15 December
Skill
Double Under Warm Up
Rowing Skills
Handstand Skills

MetCon
“Rope Burn”
AMRAP in 25 min of:
2k Row buy-in
-then-
2 Rope Climbs
50 Double Unders
5 Strict Handstand Push Ups
50m double kettlebell Front-racked Carry 53/35

Today we are really focusing on skills. There are 4 main skill components we’ll be touching on. The rowing skills will be very quick, while the double under, handstand, rope climb and sandbag clean skills may take a little longer. For the bigger classes we will set up stations and let you work on the area that could use the most improvement. Even though we may not improve all your skills today, it is recommended to focus on the one that’s hardest for you. Balance is crucial to success so let’s work on those weak points!

The workout is a long AMRAP with a 2k row buy-in. You have 25 minutes for the workout so there’s no need to go all-out on the row. Shoot for a nice consistent pace for the rest of the workout. Most of you will have anywhere from 15 to 18 minutes to get through your rounds so think about your pace before you start.