Dec 24 – 30, 2018

Build to a heavy Split Jerk in 15 – 20 min,

(performing footwork drills as needed between sets)

then,

Crossfit Open WOD 11.1

10min AMRAP

30 DUs

15 Power Snatches 75/55lbs

Click the video link above, and check out just how far we’ve come! The key here is that the power snatch can be a G2OH due to the standards back in 2011, but please remember to bend your knees so that you save your lower back. Let’s scale DUs 1.5/1 to get and keep everyone on that barbell.

SRCF’s 12 Days of Christmas
1 Power Snatch 115/80lbs
2 Thrusters 115/80lbs
3 Push Presses 115/80lbs
4 Power Cleans 115/80lbs
5 Pull ups
6 Air Squats
7 HR Push ups
8 K2E (Knees to Elbow)
9 Lateral Burpees over bar
10 Mtn Climbers (5 per leg)
11 DUs
12 Front Rack Lunges 115/80lbs

This is our official SRCF 12 Days of Christmas wod! (Slightly modified from last year.) Let’s make sure we set up our barbells so that we leave ample room for the bodyweight movements. Athletes will begin by performing 1 Power Snatch. Then, 2 Thrusters, and 1 Power Snatch. Then, 3 Push Presses, 2 Thrusters, and 1 Power Snatch, and so on until they begin the final round with 12 Front Rack Lunges. Enjoy!

Build to a 1RM Close Grip Bench Press in 15 min

then,

For time:

12-10-8-6-4-2

Ring Dips

CTB Pull ups

This is going to feel like a real “bro sesh” due to the immense pump you’ll feel when you’re done. We’re not supersetting today because instead of a heavy carry tomorrow, we’ll be performing some heavy pulls in the form of cleans. Use boxes for the dips, or (depending on class size) bands in the rings. Also, make sure your pull ups are challenging enough to complete them in 1 or 2 sets. The wod shouldn’t take more than 12 minutes so don’t get bogged down.

Build to a heavy Power Clean in 15 minutes

Superset w/3 sets of 12 – 15 ab mat sit ups

then,

Crossfit Open WOD 11.5

20min AMRAP

5 Power Cleans 145/100lbs

10 TTB

15 WBs 20/14lbs

Click HERE to see how you stack up against athletes that completed this wod back in 2011. Scroll past the wod to see the times in the comments. This wod is going to burn your legs and lower back unless your keep tension in your middle, but with the addition of the TTB, that will be increasingly difficult to do. DO NOT sacrifice form for a good score on this day or you will pay the price for the next week. On the bright side, the power clean in the wod should feel good after hitting your max.

OHS @ 3:1 tempo

3-3-3-3-3

then,

18 min Partner AMRAP

10 Individual Burpees

Team Row

10 Individual Bar MUs

Team Row

Only 1 person works at a time, but both partners will row each time. For each “Team Row” men will row 300m and women will row 250m. Partners may not split burpees or MU. The team may not proceed to the row until an individual has completed all of the burpees or MUs. Here’s an example of a complete round:

1. Partner A performs 10 burpees, and then performs their portion of the first team row.
2. Partner B performs their portion of the row, and the does 10 bar MUs before getting back on the rower.
3. Partner A finishes their portion of the second team row.

For time:

Accumulate 3 min in the tall plank

10 Clean and Jerks 205/145lbs

Accumulate 2 min in the tall plank

10 Clean and Jerks 185/130lbs

Accumulate 1 min in the tall plank

10 Clean and Jerks 165/115lbs

This is Heavy “Grace” with 6 minutes of tall planks. The pull of the clean is complemented by the push of the tall plank. Ideally, the tall planks will be unbroken, and each set of 1o clean and jerks will be quick singles if not touch and go. This wod should completed under the 12 minute mark.

20min AMRAP

2 Suitcase carry laps around the rig – L

20 Single Arm Russian KBS

2 Suitcase carry laps around the rig – R

20 Box jumps 24/20”

Men: 70lbs

Women: 53lbs

Let’s make sure we perform suitcase carries around the rig inside the boxes and perform KB swings & box jumps on the outside of the boxes to keep collisions to a minimum. This is meant to be 20 minutes of motion for those that need active recovery (use a lighter KB) while staying accessible to first timers. If this is your first day back after a rest day please grab the 100lb DB/KB (or 70lb DB/KB for ladies) and go H.A.M.!