WOD's

CrossFit - Sun, Dec 1

Workout Option 1

Turkey Trot (Time)

Freedom (RX'd)
4 rounds
400m Run
25 GHDs (or 25 V-Ups)

Independence
4 rounds
400m Run
20 GHDs + 6in Riser (or 20 V-Ups)

Liberty
4 rounds
300m Run
25 Sit Ups

Target Time: 13-15 minutes
Time Cap: 18 minutes

Workout Option 2

Option 2: Zone 2/Recovery (Time)

45-60 Minute AMRAP (Zone 2 Pace)
Buy In: 5,000m Row
*Goal is for this to slightly improve in pace but maintain Z2 Heart Rate.
In the remaining time:
1,000m Ski
30 Sec Wall Facing Handstand Hold
30 Sec L-Sit Hang Accumulated

If you don't have access to a SkiErg, sub 800m Run or 60/48 cal Air Bike.

CrossFit - Mon, Dec 2

Warm-up

AMRAP x 6 MINUTES
5 Roll and Reach
3 Inch Worms
5 Clean Grip Deadlifts (empty bar)
5/5 Ellbow Punches

5 Hang Muscle Cleans

Strength/Accessory

Clean Deadlift + Hang Power Clean (Weight)

EVERY 1:30 FOR 6 SETS
4 Clean Grip Deadlifts + 2 Hang Power Cleans (Build in weight)

Workout

Despicable Me (3 Rounds for reps)

Freedom (RX'd)
3 ROUNDS
12/10 Calorie Bike
9 Clean and Jerks (43/30)
-rest 3:00-
3 ROUNDS
10/8 Calorie Bike
6 Clean and Jerks (60/43)
-rest 3:00-
3 ROUNDS
8/7 Calorie Bike
3 Clean and Jerks (85/58)

Independence
3 ROUNDS
12/10 Calorie Bike
9 Clean and Jerks (35/25)
-rest 3:00-
3 ROUNDS
10/8 Calorie Bike
6 Clean and Jerks (53/35)
-rest 3:00-
3 ROUNDS
8/7 Calorie Bike
3 Clean and Jerks (70/48)

Affiliate Compete
3 ROUNDS
15/12 Calorie Bike
9 Clean and Jerks (53/35)
-rest 3:00-
3 ROUNDS
12/10 Calorie Bike
6 Clean and Jerks (70/48)
-rest 3:00-
3 ROUNDS
9/7 Calorie Bike
3 Clean and Jerks (93/61)

** There is a 6 minute time cap in each section.

CrossFit - Tue, Dec 3

Warm-up

Warm Up

Banded 7's

-into-

2 SETS
:40 Jump Rope

5 Scap Pull Ups

5 Kip Swings
10 Ring Rows

5 Push Ups

Gymnastics

Bar Muscle Ups: Week 8 (AMRAP - Reps)

Testing Day! This is the final week in our bar muscle-up cycle.

AMRAP x 2:00 MINUTES
Freedom: Bar Muscle Ups

Independence: Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, Kipping Pull-ups, OR attempt bar muscle-ups if ready.

Reps do not need to be unbroken! Just as many as you can in 2 minutes.

Workout

Gru & Dr. Nefario (Time)

Freedom (RX'd)
Teams of 2
5000/4500m Row
*Partner moving onto rower must complete 50 double unders before rowing each time partners switch.

*The beginning partner must complete a set of 50 double unders at 0:00 to start the workout, before the row begins.

Independence
4500/4000m Row*
-Partner moving onto rower must complete 35 double unders before rowing each time partners switch

Affiliate Compete
6000/4800m Row
-each time partners switch, perform 60 double unders-

CrossFit - Wed, Dec 4

Warm-up

Warm Up

Hip Halo Warm Up + Banded 7s
-into-
AMRAP x 6 MINUTES

:30 Up Downs → Burpees

3/3 Perfect Stretch

:30 alt. Ellbow Punches

6 Front Squat

6 Strict Press

Strength/Accessory

Thruster (Weight)

EVERY 1:30 FOR 5 SETS
3 Thrusters (build-in weight)

* Bar can be taken from the rack.

Workout

Anti-Gravity Serum (Time)

Freedom (RX'd)
27-21-15
Wall Balls (9/6)
15-12-9
Burpee Box Jump Overs (24/20)
-rest 3:00-
21-15-9
Wall Balls
12-9-6
Burpee Box Jump Overs
-rest 2:00-
15-12-9
Wall Balls
9-6-3
Burpee Box Jump Overs

Independence
27-21-15
Wall Balls (6/4)
15-12-9
Burpee Box Jump Overs (20)
-rest 3:00-
21-15-9
Wall Balls
12-9-6
Burpee Box Jump Overs
-rest 2:00-
15-12-9
Wall Balls
9-6-3
Burpee Box Jump Overs

Affiliate Compete
27-21-15
Wall Balls (9/6)
Burpee Box Jump Overs (24/20)
-rest 3 minutes-
21-15-9
Wall Balls
Burpee Box Jump Overs
-rest 90 seconds-
15-12-9
Wall Balls
Burpee Box Jump Overs

CrossFit - Thu, Dec 5

Warm-up

Warm Up

Banded 7's

-into.

AMRAP x 5 MINUTES

50m Jog

:30 Handstand Hold

3 Inch Worm + Push Ups

8 BW Good Mornings

Workout

“Lightbulb!” (AMRAP - Reps)

Freedom (RX'd)
AMRAP x 15 MINUTES
200m Run
1-2-3-4-5-6. . .
Wall Walks
*Run is equal to 4 reps (1 rep = 50m)

Independence
AMRAP x 15 MINUTES
200m Run
1-1-2-2-3-3. . .
Wall Walks

Affiliate Compete
AMRAP x 15 MINUTES
200m Run
7.5-15-22.5-30m.. .
Handstand Walk

Strength/Accessory

Mayhem Mini-Pump – Leg Day (Checkmark)

3 SETS
10 Barbell Romanian Deadlift @ Moderate weight–maintain control and quality RPE 7
-rest 30 seconds-
10 Single Leg Calf Raise @ moderate weight – maintain quality RPE 7

CrossFit - Fri, Dec 6

Warm-up

Warm Up

2:00 HR Elevation
-into-
2 SETS
10 Banded Pass Throughs
6 Boot Strappers
-into-
AMRAP x 4 MINUTES
10 V-Ups
10 Kip Swings
5 Ring Rows
3 Overhead Squats (empty bar)

Workout

“Minions, Assemble” (4 Rounds for reps)

Freedom (RX'd)
4 SETS
12 V-Ups
6 Bar Muscle Ups (Or 12 Chest to Bar)
6 Squat Snatch (60/43)
12 V-Ups
-rest 1:1 between sets-

Independence
4 SETS
12 V-Ups
8 Pull Ups
6 Squat Snatch (53/35)
12 V-Ups
-rest 1:1 between sets-

Affiliate Compete
4 SETS
12 V-Ups
6 Ring Muscle Ups
6 Squat Snatch (60/43)
12 V-Ups
-rest 1:1 between sets-

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