CrossFit – Sun, Dec 28

CrossFit – Sun, Dec 28
No Childcare available on December 24**

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

Warm-Up Flow (Checkmark)

General Prep

2 Sets:

:30 Jump Rope Practice

15 Banded Pull-Aparts

12 Bear Plank Shoulder Taps

9 Glute Bridges @ 3030 Tempo

6 Compression Sit-Ups

6/6 Single Kettlebell Suitcase Deadlift

Specific Prep

Build to working weights on Bench Press with 2 Sets x 3-5 Reps

–

2 Sets

20 Double Unders or 40 Single Unders

6-8 GHD Sit-Ups or Modification / Short Range / V-Ups / Weighted Sit-Ups

100ft (30m) Farmers Carry

–

Then get into flow and waterfall style start

“Donner” (4 Rounds for reps)

20:00 EMOM

Minute 1: 15 GHD Sit-Ups

Minute 2: 15 Bench Press

Minute 3: 50 Double Unders

Minute 4: Max Distance Farmer Carry

Minute 5: Rest

Bench Press: 135/95lb, 61/43kg

Farmer Carry: 70/53lb, 32/24kg

Score = Total Distance Accumulated on Farmer Carry

Goal: Maintain 200ft/60m + Farmers Carry Each Round

Time Domain: 4:00 on / 1:00 off EMOM with :40/:20 work rest each minute, (1:00 for Farmers Carry)

Stimulus: Midline stamina, upper-body pressing volume, and grip endurance under aerobic fatigue

RPE: 7/10

Primary Objective: Hit all required reps within each working minute

Secondary Objective: Maintain steady, repeatable distance on the farmer carry

[Donner: L2, L1, & Masters 55+] (Distance)

Level 2:

20:00 EMOM

Minute 1: 12 GHD Sit-Ups

Minute 2: 15 Bench Press

Minute 3: 35 Double Unders

Minute 4: – Max Distance Farmers Carry

Minute 5: Rest

Bench Press: 115/75lb, 52/34kg

Farmers Carry: 53/35lb, 24/16kg

—

Level 1:

20:00 EMOM

Minute 1: 15 Abmat Sit-Ups

Minute 2: 15 Bench Press

Minute 3: 50 Single Unders

Minute 4: – Max Distance Farmers Carry

Minute 5: Rest

Bench Press: 50% of 1RM Bench Press

Farmers Carry: 35/18lb, 16/8kg

—

Masters 55+:

20:00 EMOM

Minute 1: 15 V-Ups

Minute 2: 15 Bench Press

Minute 3: 35 Double Unders

Minute 4: – Max Distance Farmers Carry

Minute 5: Rest

Bench Press: 95/65lb, 43/30kg

Farmers Carry: 53/35lb, 24/16kg

[Donner: Competitor & Travel] (Distance)

Competitor:

20:00 EMOM

Minute 1: 15 GHD Sit-Ups

Minute 2: 15 Bench Press

Minute 3: 50 Double Unders

Minute 4: – Max Distance Farmers Carry

Minute 5: Rest

Bench Press: 155/105lb, 70/48kg

Farmers Carry: 100/70lb, 45/32kg

—

Travel / Hotel:

20:00 EMOM

Minute 1: 15 V-Ups

Minute 2: 15 Dumbbell Bench Press

Minute 3: 50 Double Unders

Minute 4: – Max Effort Farmers March

Minute 5: Rest

Dumbbells: Choice

Mobility (Checkmark)

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00 Child’s Pose

1:00/1:00 Wall Figure 4 Stretch

Optional Accessory Finisher (Checkmark)

For Quality

3 Sets

15 Dual Dumbbell Hammer Curls

15 Dual Dumbbell Skull Crushers

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