CROSSFIT

MONDAY
Hero Workout

«The Seven» | 7RFT
7 Handstand Push-Ups
7 Thrusters (60/40)
7 Knees-to-Elbows
7 Deadlifts (110/75)
7 Burpees
7 Kettlebell Swings (32/24)
7 Pull-Ups

Timecap: 35 minutes
Adjustments:
HSPU > One Abmat > One Abmat + Plate > Push-up to Downdog
K2E > T2B > Kipping Knees to Chest > Sit-ups (x2)
Pull-ups > Jumping C2B > Ring Row (x2)
*no bands

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TUESDAY
Structural Strength + Work capacity and grip EMOM

A1. Dumbell Floor Press- 3xMAX @3011; rest 30-sec
A2. Marching Bridge – 3×60-sec; rest 1-2 minutes
*goal is 10-20 reps on the Dumbbell Floor Press

+

15 minute EMOM
1 – 15/12 Calorie Row
2 – 12 Dumbbell Box Step Overs (15/10/hand)
3 – 9 Devils Press (15/10/hand)

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WEDNESDAY
Weightlifting skill +Triplet style workout

A. Hang Squat Clean – Every 2 minutes for 12 minutes: 3 reps

+

9 minute AMRAP
3 Squat Cleans (75/52)
6 Chest-to-bar
9 Burpee Over Bar

Adjustments:
Hang Squat Clean > Hang Power Clean > Dip Power Clean
Squat Clean > Power Clean > Hang Power Clean
*five reps for beginners

Chest-to-bar > Kipping Pull-up > Jumping Chest-to-bar > Ring Row (x2)
*no bands

—

THURSDAY
Traditional Xmas WOD

«12 Dias de Navidad»

For Time
1 Deadlift (40/30)
2 Hang Power Clean (40/30)
3 Front Squat (40/30)
4 Push Press (40/30)
5 Back Squat (40/30)
6 Box Jump-step down (24/20)
7 Hang Squat Clean (40/30)
8 Back Rack Lunge (40/30)
9 Toes-to-bar
10 Thruster (40/30)
11 Hang Power Snatch (40/30)
12 Burpee Pull-ups

*perform as 1, 2-1, 3-2-1….etc….12-11-10-9-8-7-6-5-4-3-2-1

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GPP

MONDAY
Aerobic Intervals / Muscular Endurance

2 Sets
Amrap 7 min
7 Deficit Push Ups
7 Dumbell Squat 20/15
7 Bike cals

rest 1 min

Amrap 7 min
7 Tuck Up Sit Up
7 Dumbell Deadlift 20/12.5
7 Burpees over the Dumbells

+

Cool Down

—

TUESDAY
Upper Pull Strength + Strength Endurance

5 Sets
A1. 5-7 Strict Pull Ups
A2. 40 sec Goblet Wall Sit

+

Every 3 min x 5
12 Kettlebell Beast Row
15 Down Up
30 Double Unders

—

WEDNESDAY
Team Wod (Power Endurance) + Core Finisher

10 Rounds for time
* 1 round Each
250/200 mt Row
9 Devil Press 22.5/15

+

3/5 sets
10 Tall Plank Kb/Db Drag
15 Hollow Rock o 30 sec Hollow Body Hold
10 Toes to Kb

—

THURSDAY
Traditional Xmas WOD

«12 Dias de Navidad»

For Time
1 Burpee
2 Reverse Lunges
3 Front Squat (40/30)
4 Push Press (40/30)
5 Back Squat (40/30)
6 Box Jump-step down (24/20)
7 Hang Squat Clean (40/30)
8 Back Rack Lunge (40/30)
9 Toes-to-bar
10 Thruster (40/30)
11 Hang Power Snatch (40/30)
12 Burpee Pull-ups

*perform as 1, 2-1, 3-2-1….etc….12-11-10-9-8-7-6-5-4-3-2-1