2x (600m, 400m, 300m, 200m)
Rest after the 600: 2 min Passive Recovery
Rest after the 400: 90 sec Passive Recovery
Rest after the 300: 1 min Passive Recovery
Rest after the 200: 30 sec Passive Recovery
800m easy jog between rounds
Sled Pulls – 8 x 60m
Post times to comments.
Back Squat w/ Bands 3 x 5
10 min EMOM
– Snatch Doubles
* 50-60% of 1RM; focus on 1 or 2 cues
– Chest-to-Bar Pull-ups
– Box Jumps, 30″
– Band-Resisted Situps
Post weights and time to comments.
Shoulder Press w/ Bands 3 x 5
10 min EMOM
– Muscle-ups 1-5 per min (Depending on your fitness level)
– Handstand Push-ups
– Ring Dips
Post weight, reps, and time to comments.
Prowler Sprints – 6-12 x 15m
Keep the weight light to moderate and focus on maximum acceleration. Full recovery between reps!
Back Squat, 1 Rep
Shoulder Press, 1 Rep
Deadlift, 1 Rep
Post weights and total to comments.
Rest or Active Recovery Day.
If you missed a workout this week, make it up. Otherwise, feel free to practice some (non-weightlifting) skills, or just enjoy some time outside with family and friends!
Also, a good read in the CrossFit Journal: “Weak for a Week. The period between Christmas and New Year’s can destroy your fitness. Proceed with caution.”
Bench Press 50-70% of 1RM; 5 x 3
5 min AMRAP:
– 10 Pull-ups
– 10 Push-ups
Post weight and rounds to comments.