CrossFit Preferred

CrossFit Preferred – Christmas Spirit Week

Christmas Sock Day

Strength

Strict Press

All Percentages Based Off 1RM Strict Press

1 Set of 3 @ 60%

1 Set of 3 @ 68%

2 Sets of 8 @ 73%

1 Set of 8+ @ 68%

Rest 2-3 Minutes Between All Sets.

Metcon

Death Race (Time)

5 Rounds:

15/10 Calorie Assault Bike (20/16 Row)

10 Burpees

Metcon (Time)

Bar MU Practice

5 Sets For Time:

30% Bar Muscle-ups

30 AbMat Sit-ups

Scale:

Jumping Bar Mu

CTB

Double DB Devils Press

Christmas Spirit Week

Pajama Day!

Strength

Back Squat

[All Percentages Based Off 1RM Back Squat]

1 Set of 8+ @ 68%

Rest 1-3 Minutes Between All Sets.

Metcon

Mind Your Business (AMRAP – Rounds and Reps)

AMRAP 20:

8 Dumbbell Snatches 50 / 35 lb

8 Toes to Bar

250 Meter Row

Strength

Clean and Jerk

All Percentages Based Off 1RM Clean & Jerk

3 Reps @ 40%

3 Reps @ 50%

3 Reps @ 65%

2 Reps @ 75%

1 Reps @ 80%

Rest 1-3 Minutes Between All Sets.

Done as squat clean & split jerk

Metcon

Sager’s Wager (Time)

5 Rounds For Time:

60 Double Unders

15 Overhead Squats 115 / 85 lb

3 Rope Climbs (15ft.)

Strength

Snatch (Ladder)

All Percentages Based Off 1RM Snatch

3 Reps @ 40%

3 Reps @ 50%

3 Reps @ 65%

2 Reps @ 75%

1 Reps @ 80%

Rest 1-3 Minutes Between All Sets

Full Squat

Metcon

Belly of the Beast (AMRAP – Rounds and Reps)

AMRAP 16:

4 Wall Walks

8 Dumbbell Snatches 70 / 50 lb

12 Toes to Bar

Metcon

Making a List (AMRAP – Rounds and Reps)

Partner WOD

AMRAP 24

10 Handstand Push-ups

20 Box Jump or jump overs

30 Pull-Ups

40 Push-Ups

50 Double Unders

10 Knees to Elbows

20 Ring Dips

30 Burpees

40 Sit-Ups

50 Air Squats

Strength

Strict Pull-Ups 150% For Time 12/15 Build Cycle (Time)

For Time:

150% of Max Strict Pull-ups

Every Break:

200 Meter Run

Deadlift (8’s)

All Percentages Based Off 1RM Deadlift

4 Sets of 8 @ 65%

1 Sets of 8+ @ 65%

Rest 2-3 Minutes Between All Sets.

Metcon

It All Adds Up (10 Rounds for weight)

10 Rounds For Total Load

15 Minute Cap

12/9 Cal Bike or 15/12 Cal Row

1 Power Clean

Athlete’s choice on loading. This can be the same weight across or building. Looking to move some heavy weight under fatigue.

SCORE: Enter all 10 weights. Overall score will be the sum total.

Aerobic Capacity

Cool Whip (6 Rounds for reps)

Every 3 Minutes × 6 Rounds:

600/500 Meter Row | 1200/1000 Meter Bike*

Max Double Unders

No Rest Between Sets

*Alternate Machine Each Round
Aim for about 2:00-2:15 of moderate pace on row and bike and :45-:60 of double unders. Sub single unders if needed.

Strength

Strict Press

All Percentages Based Off 1RM Strict Press

4 Sets of 8 @ 65%

1 Sets of 8+ @ 65%

Rest 2-3 Minutes Between All Sets.

Remember to add to your 1RM# based upon last weeks performance.

Metcon

You Up? (AMRAP – Rounds and Reps)

AMRAP 10:

1 Burpee Box Jump

1 Push Jerk

2 Burpee Box Jumps

2 Push Jerks

3 Burpee Box Jumps

3 Push Jerks

…

Add 1 Rep Per Round

Box: (24″/20″)

Barbell: 115 / 85 lb

Strict HSPU 150% 12/13 (Time)

For Time:

150% Max Strict Handstand Push-ups

Every Break:

500M Bike

Strength

Back Squat

4X8 @65% 1RM

1X8+ @65%

Remember to add to your 1RM# based upon last weeks performance.

Metcon

Weapon of Choice (Time)

For Time:

30 Power Snatches 135 / 95 lb

2K Row or 4K Bike or 1600M Run

100 Wallballs 20 / 14 lb(10/9ft.)

[Partition However You’d Like]

Strength

Clean and Jerk

[All Percentages Based Off 1RM Clean & Jerk]

3 Reps @ 40%

3 Reps @ 50%

3 Reps @ 60%

2 Reps @ 75%

2 Reps @ 80%

1 Rep @ 85%

1 Rep @ 88%

Build to Heavy Single (No Misses)

Rest 1-3 Minutes Between All Sets

Metcon

Hair of the Dog (Time)

[Team of 2]

For Time:

100 Synchro AbMat Sit Ups

50 Double Dumbbell Front Squats Partition However

10 Rope Climbs (15ft.) Partition However

50 Double Dumbbell Front Squats Partition However

10 Rope Climbs (15ft.) Partition However

50 Double Dumbbell Front Squats Partition However

100 Synchro AbMat Sit Ups

*Score = Time it takes athletes’ team to complete the workout. Time Cap = 28 Minutes

Dumbbell Weight 50/35