Monthly Archives: December 2019

Christmas Workout

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Took this right from Crossfit Invictus’ December 23 WOD.

Warm up with 3 sets of the following Barbell Complex

  • 3 x Romanian Deadlift
  • 3 x Bentover Row
  • 3 x Muscle Cleans
  • 3 x Thrusters
  • 3 x Front Rack Reverse Lunges

Then for time, 12 Days of Christmas WOD

  • 25 x Double Unders
  • 2 x Power Clean @ 95lbs
  • 3 x Ring Dips
  • 4 x Dumbbell Ground to Overhead
  • 5 x Burpees
  • 6 x Toes to Bar
  • 7 x Pushups
  • 8 x Box Jumps
  • 9 x Kettlebell Swings @ 32kg
  • 10 x Pullups
  • 11 x Front Squats @ 95lbs
  • 12 x Shoulder to Overhead @ 95lbs

Results: Barbell Complex @ 65-75-80lbs. Metcon 32:25. Ugh that was hard. Improved by 6 minutes over last years version!

Core Work followed by Back Squats then Squats, Atomic Pushups and Pullups

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3 rounds

  • 10 x TRX Knee Tucks
  • 10 x Alternating Single Leg Toe Touches (5 per Leg)
  • 10 x Glute Bridge with Feet on Fitness Ball

Then 3 sets, rest as needed between sets

  • 5 x Back Squats @ 75%

Then 5 rounds for time

  • 15 x Goblet Squats @ 24kg
  • 10 x TRX Atomic Pushups
  • 5 x Strict Pullups

Results: Back squats @ 175lbs. Metcon 11:41. First workout after getting home so was really slow.

Presses and Burpees

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3 rounds of

  • 3 x Strict Press

Start with an lightly loaded bar and work up to a moderate weight to start on the next part.

Then, based on the WOD Crossfit New England WOD from December 3.

5 rounds of, rest 2 minutes between rounds

  • 1 x Push Press
  • 2 x Push Jerk

Then for time 21-15-9 of

  • Push Press @ 95lbs
  • Burpees over the Barbell

Results: Strict Press 65-95-105. Press/Jerk complex 115-125-135-145-150lbs. Did full jerk on the last round. Metcon: 6:35.

Back Squats then KBS and Sandbag Thrusters

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Based on the CF Invictus WOD from December 6.

Every 2 minutes for 12 minutes (6 rounds)

  • 6 x Back Squat @ 65%
  • 4 x Back Squat @ 75%
  • 2 x Back Squat @ 80%
  • 2 x Back Squat @ 85%
  • 2 x Back Squat @ 90%
  • Max Reps x Back Squat @ 80%

Then 4 rounds for time

  • 40 x Sandbag Thrusters @ 30lbs
  • 40 x Kettlebell Swings @ 24kg

Results: Back Squats 165-185-195-205-215-195lbs. Got 4 reps in the last round. Metcon 16:23 (I misread the original and it should only be 3 rounds so your choice…it did seem really hard). First round unbroken and took only 2:48, last round took 5:03.

Toes to Bar, Handstand Hold then Pushups, Pullups and KBS

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I bought a new 32kg Kettlebell as an early Christmas present to myself so wanted to play with that today.

Every 90 seconds for 9 minutes rotate through the following stations (2 rounds of each)

  • Station 1 – 4 – 6 x Hanging Leg Raises (Straight or Bent knees)
  • Station 2 – 30 Second Handstand Hold
  • Station 3 – 6 x Single Leg Deadlift @ 32kg per Leg

Then, AMRAP in 20 minutes of

  • 3 x Handstand Pushups
  • 6 x Heavy Kettlebell Swings @ 32kg
  • 9 x Pullups

Results: Metcon 12 rounds plus 10 reps.