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Record your best Back Squat 6 rep max lift.
Only include the heaviest 6 rep, do not include sets prior to it.
Alt EMOM 21 mins: Rows, Wall Balls, and Sit-upsEvery 1 min for 21 mins, alternating between:
Row 175m/150m
15 Wall Balls (20#/14#)
20 AbMat Sit-ups
Photo by @robcwilson @snoridgecrossfit
12 WOD’s of Christmas at SRCF (v3)For time:
12 Lateral Burpee Over Bars
11 Kettlebell Goblet Squats (53#/35#)
10 Alternating Dumbbell Snatches (50#/35#)
9 Toes-to-bars
8 Box Jumps (24″/20″)
7 Pull-ups
6 Kettlebell Swings (53#/35#)
5 Deadlifts (75#/55#)
4 Power Cleans (75#/55#)
3 Push Press (75#/55#)
2 Thrusters (75#/55#)
1 Sumo Deadlift High-pull (75#/55#)
* Like the song 12 days of Christmas. Complete 1 SDHP, then repeat down 2 Thrusters / 1 SDHP, then 3 Push Press / 2 Thrusters / 1 SDHP, then 4/3/2/1, 5/4/3/2/1 up to 12 and back down.
Photo by @robcwilson @snoridgecrossfit
The “12 Days of Christmas” WOD is a longstanding tradition in many CrossFit affiliates around the world. While the movements vary from box to box, athletes are guaranteed to get a good challenge for the body and brain with this festive workout. ~www.crossfit.com
This one is our 3rd Version and a repeat from 2019 that switches up some of the typical movements and adds some new ones!
Announcements:
SCHEDULE ALERT:
Christmas and New Year’s week hours are as follows:
Shoulder Press: 3RMRecord your best Shoulder Press 3 rep max lift.
Only include the heaviest 3 rep, do not include sets prior to it.
For time:
10 Shoulder Press (115#/75#)
15 Overhead Squats
20 Push Press
25 Front Squats
30 Push Jerks
35 Back Squats
Photo by @robcwilson @snoridgecrossfit
Health Tip: Preventing Shoulder Injuries
Kelly Starrett, DPT, breaks down the most common causes of shoulder injuries in CrossFit athletes and explains what can be done to prevent them.
Starrett attributes most injuries to:
To address shoulder discomfort before it becomes a problem, he recommends:
Record your best Shoulder Press 3 rep max lift.
Only include the heaviest 3 rep, do not include sets prior to it.
Record your best Shoulder Press 3 rep max lift.
Only include the heaviest 3 rep, do not include sets prior to it.
Bench Press 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Task Tabata300 reps for time, following the pattern:
Pull-ups, 20 secs
Rest 10 secs
Push-ups, 20 secs
Rest 10 secs
Sit-ups, 20 secs
Rest 10 secs
Air Squats, 20 secs
Rest 10 secs
After the round of air squats, begin again with the pull-ups. Keep a running total of reps and continue working until 300 reps are completed. Log your total time and edit the reps when logging to your totals for each movement.
* Base your strategy off your recent Tabata This numbers (11/22/21) to be consistent throughout with each movement
Photo by @robcwilson @snoridgecrossfit
Announcements:
SCHEDULE ALERT:
Christmas and New Year’s week hours are as follows:
Bench Press 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Deadlift 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
Deadlift 6-6-6Deadlift 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
In 12 mins do:
Row 1000m
then in the remaining time, AMRAP of:
1 Deadlift (225#/155#)
1 Handstand Push-up
2 Deadlifts
2 Handstand Push-ups
3 Deadlifts
3 Handstand Push-ups
Photo by @robcwilson @snoridgecrossfit
As a Team of 2 complete 20-18-16-14-12-10-8-6-4-2 reps for time of:
Hang Power Snatch (95#/65#)
Overhead Squat (95#/65#)
Box Jump (30″/24″)
* Alternate work/rest with your partner. One bar and one box.
Solo WOD: 10-9-8-7-6-5-4-3-2-1: Hang Power Snatches, Overhead Squats and Box Jumps10-9-8-7-6-5-4-3-2-1 reps, for time of:
Hang Power Snatch (95#/65#)
Overhead Squat (95#/65#)
Box Jump (24″/20″)
Photo by @robcwilson @snoridgecrossfit
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