Transition Week
Monday 12/21/20
A. 10 Minute EMOM:
Minute 1: 5 TNG Power Snatch
Minute 2: 8-10 Chest to Bar Pull Ups
B. Open Prep Capacity:
4 Rounds:
3 Minute AMRAP:
9 Overhead Squats 95/65
6 Bar Facing Burpee
*Rest 60s between rounds
The abbreviated schedule of this holiday week allows us to transition to just a dose of the upcoming cycle, Gas Pedal. Take it nice and slow, and think about how you’re moving. We will be doing A LOT of these same common movements, so dialing in efficiency now will be key.
Choose your own snatch weight for todays EMOM, but be sure the bar is moving quickly. There should be no doubts in your mind when your hands hit the bar. For the capacity work, keep the turnover high. Remember a lot of CrossFit Open workouts come down to transitions and being able mentally to get started on that next movement.
Tuesday 12/22/20
A. 3 Rounds @85%:
30/20 Cal Air Bike
30 Single Dumbbell Box Step Ups 50/35 to 24/20”
15 Dumbbell Goblet Squat
B. Skill Finisher:
3 Rounds for Quality:
5 Strict HSPU
25-50FT HSW
20 V Ups
Tuesdays of Gas Pedal will be slower and usually more cyclical. Expect simple and repeatable movement patters. These days are NOT intended to be attacked. They should be moved through in a methodical fashion. Again, movement quality and efficiency is the name of the game.
Remember, for these skill days we can always make them harder or easier based on where we’re at right now. Look to be able to complete this work in 10-12 minutes. Keep the heart rate under control and work on strong positions.
Wednesday 12/23/20
A.Open Prep Skill Development:
10 Minute EMOM:
Minute 1: 2-5 Bar Muscle Ups
Minute 2: 12-15 Wall Balls 20/14
B. Open Prep Skill Test:
12-9-6
Hang Squat Clean 185/125
24-18-12
Alternating Pistols
Endurance WOD Wednesday:
Santa’s Chimney Dance
For Time (45 minute cap)
100 Box Step Overs (24”/20”)
24 Single Arm DB OHS (50/35)
25 Push Ups
100 Box Step Overs
24 Single Arm DB Reverse Lunges
25 Abmat Sit Ups
100 Box Step Overs
24 Single Arm Clean and Jerk
25 Air Squats
100 Box Step Overs
24 Single Arm Snatch
25 Burpees
100 Box Step Overs
Wednesdays mean skill work! Today we either work to increase our capacity with the Bar Muscle Up, or we work to getting closer to that first one! Expect a scaling option that will challenge you, push you out of your comfort zone, and help you get closer to that elusive Muscle Up.
Oh yea its heavy, but hanging on has its benefits. How will you handle the load when your legs are blown up? Be smart here—the workout is front loaded so don’t get caught coming out too hot and staring at the bar for too long in later rounds. Putting 3-5 reps of the hang cleans together should be the goal. Make it heavy, and get ready to grind.
Thursday 12/24/20
A. Snatch:
2x3@70%
2x2@75%
2x2@80%
B. Clean and Jerk:
1x3@65
1x3@70
1x2@75
1x2@80
1x1@85%
1x1@90%
Structural:
3 Rounds for Quality:
200FT Farmer Walk - HEAVY
6-8 Strict Chin Ups
6-8 Strict Dips
Sets x Reps. Get used to this format because this entire cycle we will be completing the entire lift on Thursdays. Some days we will focus on one or the other, but expect a lot of exposure to the full shebang. With our complex work over the few cycles we should see some big changes when it comes to the complete lift.
Friday 12/25/20 - Merry Christmas Feast Fam
Eat, drink and be merry. Remember life is all about balance. Take a minute to tell someone you love them. Have an amazing, restful day.
Saturday 12/26/20
The 12 Days of Feastmas:
1: Squat Clean 135/95
2: Front Squats 135/95
3: S2OH 135/95
4: Deadlifts 135/95
5: Box Jumps 24/20
6: Wall Ball 20/14
7: Toes to Bar
8: Push Ups
9: Slam Ball 20/15
10: Pull Ups
11: Dumbbell Front Rack Reverse Lunges 50/35
12: Devils Press 50/35
You know the song. It starts with the 1st day, and the 1st gift. Then the 2nd day says there were 2 of the 2nd gift before repeating the 1st gift . . . and so on. Today’s WOD features the same structure: movement 1 (squat clean); then 2 of movement 2 (2 front squats) and repeat movement 1 (squat clean); then 3 of movement 3 (S2OH) and repeat 2 of movement 2 (front squats) and 1 of movement 1 (squat clean).
If it helps, sing it to yourself while you do the work: “On the first day of Feastmas, Tony gave to me, 1 squat clean. On the second day of Feastmas, Tony gave to me, 2 front squats and 1 squat clean. . . .” and so on. But we don’t think it will help much. You’re welcome for this little gift.
Sunday 12/27/20
Rest Day - Get out and enjoy life.