12/28

Work up to a Heavy Snatch

Work up to  Heavy Clean & Jerk 

WOD: For Time (115#/75#)

20 Thrusters

20 SDHP (Sumo Deadlift High Pull)

20 Jerks

20 OHS

20 Front Squats

*4 burpees top of every minute, including first minute

Strength : 

Bent Over Row 5 x 5 (Heavy)

RDL: 7 x 4 (reps x sets) @ 60% of back squat

12/27

Every 90 seconds: 2 Position Snatch (floor, mid hang)

A. 2 sets @ 77%

B. 2 sets @ 81%

Back Squat

A. 4 reps @ 85%

B. 4 reps @ 85%

C. 4 reps @ 85%

D. 3 reps @ 85%

E. 3 reps @ 85%

Snatch Pull: 5 x 5 @ 96%

WOD: 

Tabata Shoulder-to-Overhead 135#/95#

- Immediately into-

50 T2B

50 Russian KB Swings 70#/53# (Russian KB Swings are to eye level, not overhead)

12/26

Rest Day/Make-up Day:

If you missed something from earlier in the week/took a day off, and have time to make it up today, complete it today. Priority is to be placed on completing any of the squatting you missed! I know, the squatting sucks but next week is a deload week meaning the weight will drop back down to 70/75% so just make it through this week!

Additionally, if you are looking for a week to test a 1 Rep Max, I would suggest Friday or Saturday of next week. This will not be programmed but if you are feeling good, go for it!

12/25

**If you are doing today's programming on Tuesday, only complete the WOD and Strength 2**

Alternating Every 90 seconds for 15 minutes:

2 Position Clean (3 x 2 @77%, 2 x 2 @81%; sets x reps)

4 Push Press @ 82% 

Strength 1: Front Squat

A. 4 reps @ 80%

B. 4 reps @ 80%

C. 4 reps @ 80%

D. 4 reps @ 85%

E. 4 reps @ 85%

12 Days of Christmas WOD: Complete 1, then 1&2, then 1&2&3, and so on till you get to 12.

1 Deadlift (275/185)

2 Muscle Ups

3 DB Thrusters (35/20)

4 Pistols (each leg)

5 Swings (70/53)

6 Burpees

7 Pull Ups

8 DB Lunges (35/20)

9 Push Ups

10 Box Jumps

11 One Arm Snatches (35/20)

12 TGU (35/20)

Strength 2: 

A. 4 x 5 Clean Pull @ 98% (sets x reps)

B. Snatch Deadlift: 5 x 5 @ 105% of 1 RM Snatch

12/24

Snatch Balance: (sets x reps)

A. 1 x 3 @ 70% of your 1 RM Snatch

B. 2 x 3 @ 75%

C. 2 x 3 @ 80%

Muscle Snatch (percentage off 1RM Muscle Snatch)

A. 5 reps @ 65%

B. 4 reps @ 70%

C. 4 reps @ 70%

D. 3 reps @ 75%

WOD: Every 30 Seconds for 10 Minutes: 7 burpees 

*If you cannot workout on 12/25, I would expect most people won't, do tomorrow's workout instead of today's! Happy Holidays!*

"lifters need to learn how to really back off after pushing themselves. After a week or two of busting ass, spend a week lifting ridiculously easy weights. The body responds to contrasts in stress, i.e., overtraining followed by undertraining. Most people will train at about the same level of intensity and volume for their entire career and the best they will ever accomplish is to get to the baseline level of performance that they were capable of on the first day that they walked into the gym. Some people will be able to push their body and their performance very, very hard, but they will never learn how to take a break and allow their body to recover from this stress. The lifters who make long-term progress learn how to push their training to the edge of their tolerance and then back off enough to let their body adapt to the stress. The body needs to have periods of stress and recovery to force it to adapt. The mind of the athlete needs to allow these periods of stress and recovery to happen. Often it is harder to spend a week doing less work with small weights than it is to push your body balls to the walls, but the recovery piece is arguably more important than the stress piece, at least in the long-term." - Duane Hansen

12/23

Gymnastics: 3 Minute AMRAP Double-Unders 

2 Power Snatch + 2 Squat Snatches: 4 sets @ 77%

Strength 1: Back Squat

A. 5 reps @ 80%

B. 5 reps @ 80%

C. 4 reps @ 85%

D. 4 reps @ 85%

E. 4 reps @ 85%

Strength 2: Build to a heavy 5 on Bench

WOD: 10 Minute AMRAP (Ascending ladder to 10, then repeat)

2 KB Snatches 70#/53# (alternating, KB must touch the ground each rep)

2 C2B 

*Works like this: 2/2,4/4,6/6,8/8,10/10. Once you get to 10 you start again: 2/2,4/4, etc. and continue this for the 10 minutes

Accessory:

15 Strict MU or 15 Strict Pull-ups

30 Good Mornings (you choose the weight)

10 Front Levers

10 Back Levers

12/22

Rest Day: Training CrossFit vs. CrossFit as a Sport

"I think my friend Pat Sherwood says it perfectly. “The goal is just to get fit, make it the best hour of your day, stay safe, turn up the music, high five some people, and blow off some steam. So remember that. RELAX. HAVE FUN. WORKOUT.

If you’ve chosen to seriously choose CrossFit as a sport at an elite level, buckle up. It’s quite the ride."

Here is an article on Bulgarian Style Training. Although we are not following this protocol, though we might do a cycle in the future, there is an important excerpt that discuss adjusting to training and how your body will feel. Most of you have mentioned in your comments how weights are feeling heavy. I believe that you are adjusting to the volume of squatting three days a week. Obviously we have to monitor the volume of WODs and accessory work we do so we do not overtrain, but understanding your body is key:

"I’ll warn you up front that you will most likely need a few weeks to adjust, and while that’s happening you may feel pretty bad. Symptoms will vary, but at the minimum you might expect persistent low-grade soreness, lethargy and loss of motivation, irritability, and ‘the mystery pain’. Once your tissues adapt to regular training, cytokines stop signaling the brain to feel bad, and you’ll tend to feel better (at least in my personal experience).

I’m coming to the conclusion that this first round of feeling bad, what Broz calls the ‘dark times’, is not actually overtraining or it’s friend staleness. You’re adjusting, the same way you’d adjust to a new job as a laborer. When you first started lifting weights, you probably felt pretty awful for a few days after your workout. Did that mean you shouldn’t lift again because you felt bad? Of course not. CNS fatigue is the nervous system’s version of DOMS.

Overtraining and staleness are very real and something we should look out for, but we can’t rely on feeling bad to tell us when this is happening. Under Abadjiev, the Bulgarians unloaded one week out of every four, and, for part of the year, they’d use unloading cycles with one hard week and three easy weeks. "

12/21

Work up to Clean and Jerk @ 85% 1 RM

WOD:

A. 10-1 (descending ladder)

Deadlifts 295#/185#

Burpees 

B. When the clock hits 15 Minutes (even if you aren't done with A.)

Fight Gone Bad (3 Rounds):

Wallball 20#/14#

SDHP 75#/55#

Box Jump 20"

Push Press 75#/55#

Row for Calories

*Resting one minute between rounds

12/20

EMOM for 5 Minutes: 2 Position Snatch (floor, mid hang)

A. 1 set @ 70%

B. 2 sets @ 75%

C. 2 sets @ 80%

Strength 1: Alternating Every 90 seconds for 15 Minutes: 

A. Push Press: 5 reps @ 80%

B. 2-4 Strict MU or MU or 1 Max Iso Hold above bar

Back Squat

A. 5 reps @ 75%

B. 5 reps @ 75%

C. 5 reps @ 80%

D. 5 reps @ 80%

E. 5 reps @ 80%

F. 5 reps @ 80%

WOD: 3 Rounds

10 KB Swings 70#/53#

10 Thrusters 95#/65#

Snatch Pull: 5 x 5 @ 96%

12/19

Recovery Day

Throwback to an original CrossFit post

12/18

10 minutes of weakness work

EMOM for 4 Minutes: 2 Squat Cleans

a. 2 sets @ 75%

b. 2 sets @ 80%

Strength: Front Squat

A. 5 reps @ 75%

B. 4 reps @ 80%

C. 4 reps @ 80%

D. 3 reps @ 85%

E. 3 reps @ 85%

WOD: 6 Round Tabata (rotating movements = 12 minutes total)

Push-ups

Hollow Rocks

Ring Dip

DB Snatch 60#/40#

*Optional- dependent on how your body feels

12/17

Snatch Balance: (sets x reps)

A. 2 x 3 @ 70% of your 1 RM Snatch

B. 2 x 3 @ 75%

C. 1 x 3 @ 80%

Strength: 5 x 5 Pendlay Row (working up to a heavy set of 5)

WOD:

A. Death by Strict Pull-up

(1 on the first minute, 2 on the second, etc. They do not have to be unbroken)

-Rest 8 Minutes-

B. For Time:

35 Cal Airdyne

25 Wallballs 20#/14# (must attempt as many unbroken to start as possible)

50 Double Unders

25 Wallballs 20#/14# (must attempt as many unbroken to start as possible)

35 Cal Airdyne

-Rest 8 Minutes-

C. For Time:

30 T2B

150 Double Unders

20 T2B 

100 Double Unders

10 T2B 

50 Double Unders

12/16

Every 90 seconds for 6 minutes: Power Snatch + Squat Snatch

A. 4 sets @ 75%

Strength 1: Back Squat

A. 5 reps @ 75%

B. 5 reps @ 80%

C. 5 reps @ 80%

D. 5 reps @ 80%

E. 3 reps @ 83%

F. 4 reps @ 80%

Strength 2: Build to a heavy 5 on Strict Press

Strength 3: 5 x 5 Clean Pull @ 96%

WOD: 2 Rounds

30 HSPU

20 Squat Cleans 135#/95#

Core: Tabata sit-ups

12/14

10 Minutes of weakness work

10-15 minutes working up to 1 rep @85% 1 RM Snatch

10-15 minutes working up to 1 rep @85% 1 RM Clean & Jerk

WOD: 2 Rounds of 'Lumberjack 20' (without the run)

20 Deadlifts 275#/185#

20 KB Swings 70#/53#

20 OHS 115#/75

20 Burpees

20 C2B

20 Box Jumps 24"/20"

20 Dumbbell Squat Cleans 50#/35# (2 x 50#/2 x 35#)

*Rest 5 Minutes between Rounds

12/13

10-15 Minutes of weakness work

Every 90 seconds: 3 Position Snatch

A. 2 sets @ 70%

B. 3 sets @ 75%

Strength 1: Alt EMOM for 10 Minutes:

5 Snatch Pull @ 93% of snatch

2 MU or 5 Ring Rows with feet elevated on box

Strength 2: Back Squat

A. 5 reps @ 65%

B. 5 reps @ 70%

C. 4 reps @ 75%

D. 3 reps @ 80%

E. 3 Reps @ 80%

WOD: For Time

10-9-8-7-6-5-4-3-2-1 Bench Press 165#/100#

*10 Pull-ups between sets

**Scale Accordingly

Core: 2 Min AMRAP

sit-ups

12/12

1. Active Recovery: spend 30 minutes swimming, biking, rowing, airdyne, running or doing something active (limit the intensity level)

2. Spend 15 Minutes Researching videos on Mobility WOD YouTube channel

3. Mobility: 30 Minutes- 1 hour prioritizing trouble spots

12/11

Strength 1: Alternating Every 90 seconds for 15 Minutes: 

A. Push Press: 5 reps @ 78%

B. 15 KB Swings 70#/53# (Unbroken)

Strength 2: Front Squat (rest accordingly)

A. 8 reps @ 60%

B. 6 reps @ 65%

C. 5 reps @ 70%

D. 3 reps @ 75%

E. 5 reps @ 70%

WOD: (Scale Accordingly. If these are too heavy scale to weight in the 55-70% range)

9-6-3

Power Snatch 145#/95#

Burpees

-rest 3 Minutes-

15-12-9

Deadlifts 225#/155#

Wallball 20#/14#

-rest 3 Minutes-

21-15-9

Airdyne for Calories

Pull-ups (chin over)

12/10

Snatch Balance: (sets x reps)

A. 2 x 3 @ 65% 1 RM Snatch

B. 1 x 3 @ 70%

C. 2 x 3 @ 75%

Alternating EMOM for 10 Minutes:

Max Effort Unbroken Weighted Pull-up

Max Effort L-Sit Hold

Strength: 

5 x 5 Pendlay Row @ 80% of 1 RM 

Alternating EMOM for 10 minutes:

A. 3 Squat Cleans 70-75% 1 RM

B. 15 T2B

*Lower volume day, No Additional Met Con for today. Flight the urge to do extra*

12/9

Every 90 seconds for 9 minutes: Power Snatch + 2 Squat Snatches

A. 3 sets @ 70%

B. 3 sets @ 75%

Split Jerk: 5 (sets) x 3 (reps) @ 75%

Strength 1: 5 x 5 Clean Pull @ 93%

Strength 2: Every 3 Minutes for 15 Minutes- Back Squat

A. 6 reps @ 65%

B. 6 reps @ 70%

C. 6 reps @ 75%

D. 5 reps @ 80%

E. 5 reps @ 80%

WOD: 21-15-9

HSPU

Dip

Power Clean 165#/115#

***3:1 rest/work ratio between rounds

Core: Tabata Hollow Rocks

12/7

Every 90 seconds for 9 Minutes: Squat Snatch

A. 3 reps @ 70%

B. 2 reps @ 75%

C. 1 rep @ 80%

D. 1 rep @ 80%

E. 1 rep @ 75%

F. 1 rep @ 80%

Every 90 seconds for 9 minutes: Clean & Jerk (preferably Squat Clean)

A. 3 reps @ 70%

B. 2 reps @ 75%

C. 1 rep @ 80%

D. 1 rep @ 80%

E. 1 rep @ 75%

F. 1 rep @ 80%

Every 2 minutes for 10 Minutes: Back Squat

A. 6 reps @ 60%

B. 6 reps @ 65%

C. 6 reps @ 70%

D. 4 reps @ 75%

E. 4 reps @ 75%

WOD: (Courtesy of NC Lab: With a partner…alternate reps) 

5 Min AMRAP

2 Squat Cleans 185/125

(you do 2, your partner does 2…)

Rest 2 Min

5 Min AMRAP

5 Shoulder to Overhead 185/125

(you do 5, your partner does 5…*may take from rack*)

Rest 2 Min

5 Min AMRAP

10 Deadlifts 185/125

(You do 10, your partner does 10…)

rest as needed

1 Min Burpee Over Bar

Rest 1 Min

30 Sec Burpee Over Bar

30 Sec Rest

15 Sec Burpee Over Bar

12/6

Gymnastics 1: 'Mini' Flight Simulator, 5-10-15-20-25-30-25-20-15-10-5 Double Unders (each number is an unbroken set; go back to zero after completing each set. Each set is unbroken!) 

*10 Minute Time Cap

Every 90 seconds for 9 minutes: 3 Position Snatch

A. 3 sets @ 65%

B. 3 sets @ 70%

Strength 1: Snatch Pull

A. 4 x 7 (sets x reps) @ 90% of snatch

Strength 2: Snatch Grip Push Press

A. 3 x 5 (sets x reps) @ 70%

B. 2 x 5 (sets x reps) @ 75%

WOD: 

A. For Time: 50/30 Strict Pull-ups (Guy/Girl)

rest as needed

B. For Time: 3 Rounds

20 Alt DB Snatches 70#/45#

40 DU

2 Rope climbs

12/5

1. Active Recovery: spend 30 minutes swimming, biking, rowing, Airdyne, running or doing something active (limit the intensity level)

2. Spend 15 Minutes Researching videos on Mobility WOD YouTube channel

3. Mobility: 30 Minutes- 1 hour prioritizing trouble spots

12/4

Training vs. Testing: "A 100 meter sprinter does not simply run 100 meter time trials for his training program. There is a good reason why athletes train differently than they compete. There’s a difference between building work capacity and testing it."  

I think this article makes a broad generalization that isn't always true, but it also points to the importance of understanding that you can improve in sport without continuously destroying your body and that, contrary to some CrossFit ethos, it is important to not always train at maximum intensity

The Training Equation: Should help you appreciate the importance of not doing too much work as well as emphasizing proper movement

Testing vs. Training vs. Competing

Assess your Training

Olympic Lifting 1: Muscle Snatch (percentage off 1RM muscle snatch- find one if you don't know it)

A. 5 x 1 @ 60%

B. 4 x 1 @ 65%

C. 3 x 2 @ 70%

Olympic Lifting 2: Every 90 seconds for 9 minutes: 3 position clean (floor, above knee, mid-thigh)

A. 3 sets @ 65%

B. 3 sets @ 70%

Strength: Front Squat, Every 2 minutes for 10 Minutes

A. 8 reps @ 60%

B. 6 reps @ 65%

C. 5 reps @ 70%

D. 3 reps @ 75%

E. 5 reps @ 70%

WOD: 

A. 3 sets (resting 7 Minutes between sets)

30 Seconds ME Thrusters 95#/65#

30 seconds ME Burpee Box Jumps 24"/20"

30 Seconds ME Row for meters

Rest 7 minutes after third set, then:

3 x 400m Sprint 1:3 (work/rest)

***Rest periods are not a typo, we want to emphasize sprints with full recovery!!

12/3

*****Since everyone sounds confused I will try to switch back to sets first, then reps******

****Luke had a question about why we use percentages in training so I have provided a link that helps answer that but I will also try to help.

Especially for the olympic lifts, which are mainly about speed and technique, percentage based training helps you naturally progress while focusing on those two factors (speed + technique). Rather than always working heavy weight and ingraining poor mechanics, you are able to build a solid technical base from which to advance. Second, percentages will help prevent you from continuously overloading your body with weights close to your max. For example, Prilepin's chart allows you to get stronger while working sub maximal loads so you do not overload your neurological system and give your body time to recover. Here is a link to an article from Louie Simmons at Westside Barbell concerning the importance of percentages in his programming for powerlifters- Percentage Training: What is it really?

Every 90 seconds for 9 minutes: 1 Power Clean + 2 Squat Cleans

A. 3 sets @ 65%

B. 3 sets @ 70%

Olympic Lifting: Snatch Balance (percentage off squat snatch 1RM)

A. 2 x 3 @ 60%

B. 3 reps @ 65%

C. 2 x 2 @ 70%

Strength: Every 2 minutes for 10 Minutes: Push Press

5 reps @ 75%

WOD:

A. 10 Rounds

10 second airdyne (ALL OUT! Make sure you have a 'running start for these 10 seconds. That is, make sure you are not going from a dead stop in order to get the desired effect)

50 seconds rest

Rest As Needed

B. For Time: 25 Strict HSPU 

Rest As Needed

C. For Time: 45 HSPU

12/2

*****We are starting a new cycle. When written with percentages, reps come first then sets. So 3 x 2 means 3 reps for 2 sets! When no percentages are included, its sets before reps1*****

Every 90 seconds for 9 minutes: Power Snatch + 2 Squat Snatches

A. 3 sets @ 65%

B. 3 sets @ 70%

Olympic Lifting: Split Jerk

A. 3 x 2 @ 70%

B. 3 x 3 @ 75%

Olympic Lifting: Clean Pull (percentage off 1RM Clean)

A. 7 x 4 @ 90%

WOD: Alternating every 2 minutes for 20 Minutes 

1. 8 Back Squats @ 60%

2. Max Unbroken Strict C2B

3. 8 Back Squats @ 65%

4. Max Unbroken C2B

5. 6 Back Squats @ 70%

6. Max Unbroken Strict pull-ups

7. 6 Back Squats @ 75%

8. Max Unbroken Pull-ups

9. 6 Back Squats @ 75%

10. Max Unbroken Strict Pull-ups

Gymnastics: 2 x Max Effort Isometric Pull-up hold (if you want an even greater challenge, start with your chest in contact with the bar; rest 60-90 seconds between attempts)