Week 1 of Deload/Reset.

As always, scaling Options for Class:
L1- A beginner CrossFitter, those that are looking for more cardio based fitness, or someone just returning after a long break. This programming is designed to keep up the intensity during the workout while maintaining consistent movement and proper mechanics.
L2- 50% of CrossFit athletes. L2 Athletes have an understanding of all the foundational movements of CrossFit, how to scale them, and are working towards adding load, increasing mobility or increasing their gymnastics skill base.
Rx- A CrossFit Athlete who understands the foundational movements of CrossFit, moves with proper mechanics while under load, and can do 90% of programmed workouts without scaling.
Competition (Rx+) For the Competitive CrossFitter or those looking to compete in the sport of CrossFit. This person can regularly move with high intensity, proper mechanics, and consistency through all programmed workouts.
Monday December 19th, 2016

20 minutes to find: 1RM Clean and Jerk

For time:
50 calorie Row
20 Power Clean and Jerks
50 calorie Row

L1: 45/35 or DB 15/10
L2: 95/65
Rx: 155/105
Rx+: 185/135

Tuesday December 20th, 2016

“Fixed Weight Linda"
For time:
Squat Clean

Notes: Share bars, start at different stations.
L1: 95/65,
L2: 135/95
Rx: 225/155
Rx+: 315/225, 205/135, 155/105
Wednesday December 21st, 2016


“12 Days of Christmas”
1 Wall Walk
2 200 meter Run
3 DB Squat Cleans
4 DB Snatches (alt)
5 Burpees
6 Sit Ups
7 Pull-Ups
8 Kettlebell Swings
9 Walking Lunges
10 Push-Ups
11 Row Calories
12 Man-Makers

Like the song the “12 Days of Christmas,” complete each exercise in ascending order working back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc

L1: 15/10, Ring Rows 12/8kg
L2: 25/20, banded pu, 16/12kg
Rx: 50/35, Toes to Bar, Chest to Bar, 32/24kg, Handstand Push-Ups

Thursday December 22nd, 2016

Workout 1:
Starts at 0:00 on a running clock

Complete as many rounds and reps as possible in 5 minutes of:
25 Calories of Rowing
25 KB Swings

Rest until the running clock reaches 7:00, and then…

Workout 2: 7-14
Complete as many rounds and reps as possible in 5 minutes of:
25 Burpee Box Jump Overs
25 KB Swings

Rest until the running clock reaches 14:00, and then…

Workout 3: 14-19
Complete as many rounds and reps as possible in 5 minutes of:
25 Double Unders
25 KB Swings

Rest until the running clock reaches 21:00, and then…

Workout 4:
For time:
25 Calories of Rowing
25 Double Unders
25 Burpee Box Jump-Overs
25 Wall Ball Shots

Notes: Four Scores.
L1: 12/8” , 12/8kg
L2: 20/12”, 16/12kg
Rx: 24/20” 24/16kg

Friday December 23rd, 2016

20 mins to find a 1RM Snatch

For time:
Hang Power Snatches + Overhead Squats

*Complete 10 unbroken Hang Power Snatches directly into 10 unbroken OH Squats, then drop the bar - that is set one.  Rest as little as needed to pick up the bar up again and complete 9 reps of each without dropping the bar - that is set 2.  

Notes: L1: 45/35 or DB 15/10
L2: 75/55
Rx: 95/65
Rx+: 135/95
Saturday December 24th, 2016

Bring a friend day!
In teams of two, complete as many rounds and reps as possible in 30 minutes of:

“Dissecting Kelly”
400 Meter Run
30 Box Jumps
30 Wall Ball Shots
Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.

L1: 12/8”, 10/8
L2: 20/12”, 14/10
Rx: 24/20”, 20/14

Sunday, December 25th 2016
Bring a Friend Day!

12 rounds total alternating with a partner while your partner is working you Row 500 meters:

50 Double Unders 
20 KB Swings
15 Burpees

Notes: L1: 100 single unders, 12/8kg 10 Burpees
L2: 50 DU attempts, 16/12kg, 12 Burpees
Rx: 24/16kg

Click here for Programming From the week of December 12th


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