December 2018

December 2018

Rope Climbs

WARM UP: 400m Run 10 Hip openers 8 Lunge to instep 6 Squats with rotational twist 20 Unbroken WBS SKILL: 9 min EMOM M1:6-8 Strict T2B M2: 6-10 Strict HSPU M3: 2 Rope climbs (one every :30) WOD: For time 50 WBS (20/14) 50 Pull ups 35 WBS 35 Pull ups 20 WBS 20 Pull

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800

WARM UP: 3:00 Plyos 3:00 Ladder Drills 10 Plank to downward down toe taps 10 Hip openers 20 Banded GMs 2 rounds: 10 Box squats with body only 10 Box squats with BB only SKILL: Every 3:00 minutes for 12:00 minutes: Box Squats 10-8-6-4 WOD: 3 Rounds 800m run 20 Box jump overs  

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Sprint thrusters

WARM UP: 8 Min AMRAP: 100m Row 5 Air squat, baby squat 20 Plank shoulder taps 10 PVC Thrusters SKILL: Into WOD WOD: 5 2-minute rounds of 10 Thrusters 200-m row Max-rep thrusters Rest 3 minutes between rounds.      

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Ginder

WARM UP: 20 Jumping Jacks 20 Seal Jumps 8:00 AMRAP 6 Reach Throughs 6 PVC Pass Throughs 6 FSQ with Ball 6 Knee above Hip :15 Ring Support 6 Push Ups SKILL: Grinder WOD: For Time: 40 WBS (20/14) 20 Deadlifts 40 Push-ups 20 Power Cleans 40 TTB 20 Squat Snatches 40 Ring Dips 20

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Hard sprint

WARM UP: 3:00 Jump Rope 15/15 High Kicks 2 Rounds: 10 Lunge and Twist 10 PVC Pass Throughs 10 Side Lunges 2 Sets: 50’ lateral plank walk (r and l) 15/15 Kneeling Single Arm DB SP SKILL: 3 Set of Lunges (down and back) 50’ Lunge Right Arm Overhead, Left Arm Front Rack 50’ Lunge

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Bikes

WARM UP: 2 Rounds: 2:00 Bike 10 Walking Lunge and Twist 3 Inch Worm + 3 Push-up 10 Knee above hips 50’ Broad Jump SKILL: Into WOD WOD: 24:00 AMRAP .8/.6 Miles on Bike 20 Box Jump Over (24/20”) 20 V-ups

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Sprint to earn that rest

WARM UP: :30 each: Jumping jacks Seal jumps Walking lunges Squat hold Squats Bar hang Handstand hold Lunge to instep + spider walk Push-up SKILL: Into WOD WOD: Every 8 minutes for 32 minutes 10 x (Alternating Single-Arm DB Snatch + 2 Lunge Steps w/DB Overhead) 15 Pull-Ups 400m Run      

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All the squats

WARM UP: 2 Rounds: 10 SLSU 3 Inch Worm + PU :30 Bar Hang 10 Ring Rows :30 Handstand Hold SKILL: Ever 2:00 for 10:00 6 Back Squat WOD: 20:00 AMRAP 15 Zercher Squat (50/30) 100’ Handstand Walk 50 Double Unders 400m Run

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December Athlete of the Month

Congratulations to Yasmine Huerta for being selected as December’s Athlete of the Month. Yasmine has put in 3 years of hard work to get to where she is today. She teamed up with her 2 close friends to compete in her FIRST CrossFit competition this year at our very own A League of their Own.

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