Thruster: 1RM
Record your best Thruster 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
Category: Pre Workout / Skill
Thruster: 1RM & 5 RFT: Thrusters and Ball Slams
Thruster: 1RM
Record your best Thruster 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
5 RFT: Thrusters and Ball Slams
5 rounds for time of:
10 Thrusters (95#/65#)
15 Ball Slams (30#/20#)
Photo by @robcwilson
HOLIDAY SCHEDULE:
- Saturday 12/20: 12 WOD’s of Xmas workout!
- Wave 1: 0930 – Sign up in the gym
- Wave 2: 1030 – Sign up in the gym
- This year has some new movements!
- Monday 12/23 Normal schedule
- Tuesday 12/24 CLOSED
- Wednesday 12/25 CLOSED Merry Christmas!
- Thursday 12/26
- No 0530 early class, all other classes normal
- Friday 12/27 Normal schedule
- Saturday 12/28 Normal schedule
- Monday 12/30 Normal schedule
- Tuesday 12/31 CLOSED
- Wednesday 1/1 CLOSED Happy New Year’s!
- Thursday 1/2-1/4 Normal schedule
Wear your ugly holiday sweater or shirt for the Saturday workout!
CrossFit Games Teen Athlete Jacob Morris Passes Away
Advanced RX: Alt EMOM 12 mins: Power Cleans and Squat Cleans
Advanced RX: Alt EMOM 12 mins: Power Cleans and Squat Cleans
Every 1 min for 12 mins, alternating between:
1 Power Clean
1 Squat Clean
Advanced RX: Alt EMOM 12 mins: Power Cleans and Squat Cleans & Chipper: Run, Wall Balls, SDHP, Ring Push-ups, KB Swings, Air Squats, and Run
Advanced RX: Alt EMOM 12 mins: Power Cleans and Squat Cleans
Every 1 min for 12 mins, alternating between:
1 Power Clean
1 Squat Clean
Alt EMOM 12 mins: Deadlifts and Hollow Rocks & 15-12-9-6-3: Deadlifts and Handstand Push-ups
Alt EMOM 12 mins: Deadlifts and Hollow Rocks
Every 1 min for 12 mins, alternating between:
3 Deadlifts, pick load
12 Hollow Rocks
15-12-9-6-3: Deadlifts and Handstand Push-ups
15-12-9-6-3 reps, for time of:
Deadlift (225#/155#)
Handstand Push-up
Front Racked Alternating Reverse Lunge 10-10-10 & Chipper: Front Racked Alternating Reverse Lunges, AbMat Sit-ups, Power Cleans, Thrusters and Burpees
Front Racked Alternating Reverse Lunge 10-10-10
Front Racked Alternating Reverse Lunge 10-10-10
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Front Racked Alternating Reverse Lunges, AbMat Sit-ups, Power Cleans, Thrusters and Burpees
For time:
50 Front Racked Alternating Reverse Lunges (95#/65#)
40 AbMat Sit-ups
30 Power Cleans (95#/65#)
20 Thrusters (95#/65#)
10 Burpees
15 Minutes: Choose Rope Climb or Handstand Walk Practice & FT: Rows; 3x One Arm Alternating Dumbbell Snatches and Rope Climbs
15 Minutes: Choose Rope Climb or Handstand Walk Practice
Choose one and practice for 15 minutes:
Rope Climb Practice (foot lock and progression)
Handstand Walk Practice
This is not a timed workout.
* Focus on foot lock and technique for rope climb. Alternative for rope climb practice is to work on strict pull-ups.
FT: Rows; 3x One Arm Alternating Dumbbell Snatches and Rope Climbs
For time:
Row 1000m
— then —
3 rounds of:
20 One Arm Alternating Dumbbell Snatches (50#/35#)
2 Rope Climbs, 15 ft
Thruster: 2RM & 4 RFT: Row Calories, Toes-to-bars, Dumbbell Front Squats and Double Unders
Thruster: 2RM
Record your best Thruster 2 rep max lift.
Only include the heaviest 2 rep, do not include sets prior to it.
4 RFT: Row Calories, Toes-to-bars, Dumbbell Front Squats and Double Unders
4 rounds for time of:
15 Row Calories
10 Toes-to-bars
15 Dumbbell Front Squats (50#/35#)
20 Double Unders
Bench Press 7-5-3-1 & AMReps 10 mins: Muscle Up (Unbroken) and Run
Bench Press 7-5-3-1
Bench Press 7-5-3-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMReps 10 mins: Muscle Up (Unbroken) and Run
As many reps as possible in 10 mins of:
Muscle Up (Unbroken)
Run 200m
* Each time you drop from the rings you must run 200m. Scale to Bar MU or Ring Dips max reps
Photo by @robcwilson
Bethany Shadburne, Pete Shaw Win SouthFit CrossFit Challenge, Earn Invite to 2020 CrossFit Games
Our membership rates are increasing slightly as of Jan. 1, 2020. See here for more info.
Weighted Strict Pull-up 2-2-2-2-2
Weighted Strict Pull-up 2-2-2-2-2
Weighted Strict Pull-up 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.