Hey Team! Sorry about the late post about our workouts for the week, but we have an awesome set of workouts in store. The overall plan is a blend of strength, power, and gymnastics. Monday kicks it off with a grueling couplet of front squats and farmer’s carries, followed by a gymnastics triplet of dubs, sit-ups, and wall walks on Tuesday. Wednesday is a heavy day focused on thrusters, while Thursday brings a partner workout combining toes-to-bars and running.

The weekend is packed with high-intensity workouts. Friday’s metcon involves power cleans and handstand push-ups, while Saturday’s gymnastics-focused workout includes rope climbs, burpees, and air squats. Sunday’s benchmark workout, CHRISTINE, tests endurance with rowing, deadlifts, and box jumps.

I recommend pacing yourself throughout the week, and book those classes that focus on your weaknesses, not your strengths. This balanced approach ensures optimal performance and prevents overtraining. See you in the gym! – Coach Paul

Workout Preview
Dec 9 – Dec 15

Key workouts this week include:

Monday: Couplet 21-15-9 of Front Squat & Farmer’s Carry // Schlep WM

Tuesday: Triplet Dubs, Sit-ups, Walk Walks // Gymnastics Endurance

Wednesday: Heavy Day Thruster and Max Reps Thruster // Heavy Day

Thursday: Toes 2 Bar and Running // Partner WOD

Friday: Hang Power Clean & Handstand Pushups // Metcon GW

Saturday: Rope climb, Burpees, Air Squats // Metcon G

Sunday: CHRISTINE: 3 Rounds 5oo-m row, 12 deadlifts, 21 box jumps // Benchmark WOD

7 Days of Amazing Workouts: Pace yourself and take a recovery day on your strongest skills. Work your weaknesses.

Paul’s Picks: Monday, Tuesday, Thursdays, Friday, Saturday

21-15-9 Front Squat + Farmers Carry

21 front squats (125/185 lb)
200-m double-DB farmers carry (35/50 lb)
15 front squats
150-m double-DB farmers carry
9 front squats
100-m double-DB farmers carry

6:00-10:00 Minutes

Dubs, Sit-ups, Wall Walks

120 dubs, 30 sit-ups, 6 wall walks
100 dubs, 25 sit-ups, 5 wall walks
80 dubs, 20 sit-ups, 4 wall walks
60 dubs, 15 sit-ups, 3 wall walks
40 dubs, 10 sit-ups, 2 wall walks

10-15 minutes

10 EMOM Max Effort Thruster (Pull from the Rack)

Rest for 3 minute then do Max Reps at 60% of 1 Rep Max

Challenger: 

• No Class this Wednesday

CrossFit Games 2021-Event 10. Workout with Partners. Partition the workout however you like:

30 toes-to-bars
1.5-mile run
30 toes-to-bars
1.5-mile run
30 toes-to-bars

I-go-u-go format. 20-30 minutes.

AMRAP 8: 5 Power Clean + 5 Strict Handstand Pushups

Target 8-16 Rounds

Challenger: 

• We will have Challenger this Friday, but it’s not programmed yet.

Our second gymnastics combo of the week set in a simple workout scheme of 5 rounds for time.

5 rounds for time:
2 rope climbs (15 ft)
20 burpees
40 air squats

12:00-20:00 Minutes

CHRISTINE is a Girl Benchmark WOD that combines rowing deadlifts and box jumps.

It’s similar to the Open 24.2, but that workout featured double unders instead of box jumps.