3 Rounds
10 Cal Row
10 PVC Pass Thru
10 Lateral Lunge
5 Forward Lunge/side w/ PVC overhead
Burgener Snatch x 3
15-12-9-6-3
Power Snatch (115/75)
Burpee Over Bar
Goal: Sub 9 min
Hollow Hold
3 x :30 sec
Hamstring Stretch
:90 sec/side
Coach Shar-Lo’s Yule Log Dynamic Warm-Up
12 Days of Crossfit WOD
1.) Wall Run
2.) Pull Ips
3.) Knees 2 Elbows/ Sit ups
4.) Box Jumps
5.) Wallballs
6.) Jumping Lunges
7.) KB Swings
8.) Burpees
9.) Hollow Rocks
10.) Mountain Climbers/leg
11.) Cal Row
12.) 400 Meter Run
* The workout is completed like the 12 Days of Christmas Song – 1 Wall Run, 2 Pull Ups+ 1 Wall Run, 3 K2E + 2 Pull Ups + 1 Wall Run, etc…
Mashed Sweet Potatoes & Plasticware
3 Rounds
5 Single Arm DB Push Press/side
10 Lunge with Twist
10 Goblet Squat
10 Cal Row
For Time:
21-15-9
Power Clean (115/95)
Thruster (115/95)
Rest 3 min
12-9-6
Power Clean (135/115)
Thruster (135/115)
Goal: Sub 6 min on each couplet
Couch Stretch
3 min/side
Banded Shoulder Stretch
:90 sec/side
EMOM 8 min
Odd: 3 Inch worm + 3 Jumping Air Squats
Even: 30 Singles + 5 Pike Compression
Tabata Mash
32 total Rounds :20 sec of work/:10 sec of rest
-Kettlebell Swing (53/35)
-Sit Up
-Double Dumbbell (50/35) or Double KB (53’s/35’s) Clean
-Air Squat
Notes: Alternate exercises each interval
Midline:
Tabata Double KB Overhead Hold
8 Rounds of :20 sec work/:10 sec rest
Tabata Jump Rope
:20 sec of work/:10 sec of rest
Easy AMRAP 7 min
Jog 100 meters
50′ High Knees
50′ Butt Kickers
10 Shoulder Tap
EMOM 30 min
Min 1: Row 20/17 Cal
Min 2: 10 Burpee Box Jump Over (24/20)
Min 3: Rest
Goal: Completion
Roll/Smash Upper Back
2 min
Pec Stretch
:90 sec
3 Way Hip Stretch x 3/side
3 Rounds
7 Single Leg DB Deadlift/side
3 Windmill/side
3 Kip Swing + 1 Pull Up + 3 Kip Swing
5 Rounds
12 Alternating DB Snatch (50/35)
6 Single Arm DB Thruster/Side (50/35)
3 Rope Climb
Goal: Sub 12 min
Banded Hammie Stretch
:90 sec/side
Roll/Smash Lats
:90 sec/side
Easy Row, Rope, or Jog 5 min
3 Rounds
10 Banded Press
5 Good Morning + Behind the Neck Snatch Grip Press
5 Roll Over V-Sit
3 Rounds Supersetting Exercises
15 DB Floor Press
30 Russian Twist
Notes: Rest as needed between rounds
3×15 Push-Up Plus
3×15 Band Pull-Apart
3×10 Ring Row Protract/Retract
3×10 Standing “W” (5#/2.5# plate)
1×10 of Each: Lateral/45/Front Raise (5#/2.5# plate)
Easy AMRAP 7 min
10 Spiderman
10 Russian Twist
10 Single Leg Deadlift/side
3 Kip Swing + 1 Pull UP + 3 Kip Swing
50′ High Knees
50′ Butt Kickers
Teams of 2
Run 400 meters each
100 Double Unders each
70 Air Squat each
50 Pull Up each
40 Sit Ups each
30 DB Clean and Jerk each
15 HSPU each
Run 400m each
Goal: Sub 30 min
Notes: I go, you go format
THE WALK AROUND
FREE ROLL
3 Rounds
5 Hang Muscle Clean
5 Push Press
10 Band Good Morning
10 Cal Row
3 Rounds
10 Hang Power Clean (185/125)
10 Push Jerk (185/125)
Goal: Sub 12 min
Pec Stretch
:90 sec
Roll/Smash Upper Back
2 min
3 Rounds
10 Shoulder Tap
10 Goblet Squat
10 Laying Hammie/side
10 Laying Leg Crossover
21-15-9
Burpee Pull Up
Power Clean (185/135)
Goal: Sub 15 min
Notes: Compare to 6/11
3×15 Push-Up Plus
3×15 Band Pull-Apart
3×10 Ring Row Protract/Retract
3×10 Standing “W” (5#/2.5# plate)
1×10 of Each: Lateral/45/Front Raise (5#/2.5# plate)