Teams of 2
For time:
100 hang squats cleans 155/105
*EMOM 5 synchronized hand release push ups
Workout starts with push ups
Note: share the reps as needed but the push ups must be done synchronized by both members every minutes
“TRIFECTA”
Gymnastics
5 sets
Front planche complex
3 sets
Max strict pull ups
Then immediately into
Max kipping pull ups
3 sets
Max strict handstand push ups
Then immediately into
Max kipping handstand push ups
Finisher
Tabata V-ups
Weightlifting W8D3
Snatch complex
5 sets
1 snatch pull
1 hang snatch
3 overhead squats
Clean and jerk complex
5 sets
1 clean pull
1 hang clean
3 jerks
Accessory work
5 sets
Pendlay rows fixed weight
Firebreathers
12 days of Christmas
For time:
1 clean and jerk 205/135
2 ring muscle ups
3 strict deficit handstand push ups 6/4
4 deadlifts 205/135
5 bar facing burpees
6 dumbells thrusters 50/35
7 toes to bar
8 box jumps 24/20
9 chest to bar pull ups
10 alternating dumbell snatch 50/35
11 wall balls 20/14
12 bar muscle ups
Note: Workout goes like the song. 1 then 2 and 1. 3, 2 and then 1. 4, 3, 2 and then 1. All the way to 12 down to 1 for the finish
“VADER”
3 rounds for time:
24/17 cals row
21 wall balls 20/14
18 alternating dumbell snatch 50/35
15 burpees over the rower
Accessory work
Shoulder of steel
Lateral raises 3×10
Weightlifting
5 sets (pvc)
5 snatch balance
5 snatch grip sots press
Gymnastics
Front planche hold 1min
Core
Tabata sit ups
Strength
For load:
5-5-3-3-3-1-1-1-1
Thrusters
Strict weighted pull ups
Note: If you don’t have a pull up, this is the best time to work at it. Make each set as challenging as you can. Use a band or a spotter. Rest as needed between sets. Alternate between thrusters and pull ups
Weightlifting W8D2 (deload)
Clean and jerk
1-1-1-1-1-1-1
*Try to keep it under 90% of 1RM
Accessory work
Shoulders of steel
Crossover symmetry
3 movements of your choice x3
Weightlifting
5 sets
1 pvc snatch high pull
1 hang power snatch
1 hang snatch
1 overhead squat
Gymnastics
Accumulate 2min of handstand hold
Core
20 strict toes to bar
METCON
20min AMRAP
6 kettlebell hang snatch right 53/35
1 kettlebell turkish get up right 53/35
6 kettlebell hang snatch left 53/35
1 kettlebell turkish get up left 53/35
14/12 cals row
*The turkish get up is from the top, (after your last kettlebell snatch) down to the ground and then back up.
Note: It was nice knowing you!
Accessory work
Shoulder of steel
Arnold press 3×10
Weightlifting
30 PVC split jerks
Gymnastics
30 low rings muscle up transitions
Core
50 back extensions
Strength
Push press
3-3-3-3-3
*Build to max
METCON
6min AMRAP
35 single unders
10 shoulder to overhead 135/95
Weightlifting W8D1 (deload week)
Snatch
1-1-1-1-1-1-1
*No more than 85% of 1RM
Note: We’ll be testing our maxes next week so take it easy. Reset the body, focus on technique and good movement
Accessory work
Shoulder of steel
Dumbbell lateral raises 3×10
Weightlifting
Barbell snatch balance 3×5
Gymnastics
Strict pull ups 3xmax
Core
50 GHD situps
For time:
250m row
100 double unders
25 cals bike
Skills
Beat swing
Toes to bar
METCON
“JOKER”
For time:
1-10
Toes to bar
10-1
Deadlifts 225/155
5min rest
10-1
Burpees
1-10
Box jump overs 24/20
Score: “JOKER” and total time are scored separately.
Example:
“JOKER” 5:00 + 5:00 rest + 6:00 (burpees/box jumps) = 16:00min total time
METCON
10min AMRAP
10 hand release push ups
15 squats
20 situps
“TRIFECTA”
Gymnastics
Complex
5 sets
1 ring muscle up
10 support swings
5 dips
5 leg lifts to L-sit
Accumulate
1min of ring false grip hold
1min of handstand hold
1min of front planche
METCON
For time:
21-15-9
V-ups
Box jump overs 24/20
Weightlifting W7D3
Power cleans
5×1
Front squats
5×1
Jerk
5×1
Pendlay rows
5×5
Firebreathers
A) For time:
30 Zeus rope double unders
3 peg board ascents
60 Zeus rope double unders
2 peg board ascents
90 Zeus rope double unders
1 peg board ascent
B)”WADE”
For time:
1200m run
then
4 rounds
12 strict pull ups
9 strict dips
6 strict handstand push ups
then
1200m run
**weight vest on**
U.S. Army Spc. Andrew Wade of Antioch, Illinois, died on March 9, 2011, in Bagram, Afghanistan, during Operation Enduring Freedom. Spc. Wade worked as a weapons specialist and was assigned to 1st Battalion, 87th Infantry Regiment, 1st Brigade Combat Team, 10th Mountain Division of Fort Drum, New York.
He loved soccer and CrossFit. His favorite workouts included body-weight movements such as pull-ups, push-ups and dips.
He is survived by his parents, Elizabeth and Douglas; brothers, Steven and John; and sister, Alicia Litchfield.