CrossFit – Mon, Dec 22
Holiday Hours:
Dec. 24: 8:30 Only (12 Days of Christmas WOD)
Dec. 25: Closed
Dec 26: Closed
Dec 31: 5:30, 6:30, 8:30, 9:30, Noon
Jan 1: Closed
Jan 2: Open Gym 8-12
General Prep
1:30 Cardio Choice
–
2 Sets: For Quality
10 Down Dog + Up Dog (Add Calf Gas Pedals in Down Dog)
10 Down Dog Alternating Toe Touches
10 Plank Shoulder Taps
10 Dual Dumbbell Upright Rows
10 Dual Dumbbell Strict Press
Specific Prep
2 Sets
3 Barbell Strict Press + 5 Barbell Push Press *Focused bracing positions, vertical bar path, and clear lockout, plus vertical dip and drive
:20 Sec Wall Supported Handstand Hold
2 Shuttle Runs
10 Renegade Rows
Barbell: Empty
Movement Specifics Prior to Workout
Strict Handstand Push-Ups Modifications
– Add 1 Abmat for a Riser to Reduce Range of Motion
– Box Piked Handstand Push-Ups ( Feet or Knees), High or Lower Box
– Down Dog Pike Push-Ups
– Tall Kneeling Dual Dumbbell Push Press
Then..
Get to Working Loads on Renegade Rows
15:00 Running Clock
Take 8:00 to Establish a Heavy Complex
3+5
–
Then
2 Sets x 3+5 @ 90% of Complex from above
Rest 2:00 b/t sets
Modifications:
– Adjust to strict press across, move to dumbbell strict press, or landmine press
Level 1: Athletes
Every 2:30 x 6 Sets
5 Strict Press @ 7 RPE Across
For Reps:
10:00 AMRAP
16 Renegade Rows @2×50/35#
4.5 Shuttle Runs
8 Strict Handstand Push-Ups
4.5 Shuttle Runs
Shuttle Run Standard: 25ft down + 25ft back (7.5m/7.5m)*
Level 2:
10:00 AMRAP
16 Renegade Rows @2×35/25
4.5 Shuttle Runs
8 Handstand Push-Ups
4.5 Shuttle Runs
Handstand Push-Ups 2in Riser / Abmat
Level 1:
10:00 AMRAP
12 Renegade Rows @2×25/15#
3.5 Shuttle Runs
8 Kneeling Box Pike Handstand Push-Ups
3.5 Shuttle Runs
Rx+:
10:00 AMRAP
20 Renegade Rows @2×50/35#
4.5 Shuttle Runs
10 Strict Handstand Push-Ups
4.5 Shuttle Runs
Dumbbells: 2 x 50/35lb, 22.5/15kg
*The 4.5 shuttle run allows athletes to start on one side of the gym, complete four full shuttles, run through to the wall for handstand push-ups, then return in the same fashion back to the dumbbells.
Score = Rounds + Reps
Goal: 3+ Rounds
Stimulus: Aerobic pacing with upper-body push/pull stamina
RPE: 7/10
Primary Objective: Maintain consistent round times through steady pacing.
Secondary Objective: Keep renegade rows unbroken and strict HSPU in 2 sets or less.
For Quality:
5 Sets
:20 Banded Paloff Hold/Side
Hold a light dumbbell for the side plank rotations if able.
