314 Week of 12/17
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Monday TuesdayWednesdayThursday FridaySaturday
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12/1712/1812/1912/2012/2112/22
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WarmupWarmupWarmupWarmupWarmupWarmup
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250m Row Slow2 Rounds500m Row2 Rounds1000m RowSpealler Warmup
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20 Jumping Jacks25 SinglesArm Circles25 SinglesCrossFit Warmup
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250m Row Moderate20 R-Leg SkipsArm Swings20 R-Leg SkipsWOD
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10 Pushup to Down Dog 20 L-Leg SkipsTrunk Twists20 L-Leg SkipsStrength #112 Days of Christmas
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250m Row Fast20 Running in Place StepsHip Circles20 Running in Place Steps16 Minute EMOM
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Active Spider-Man Lunges20 DUHalf Moons20 DU
5 Pause Front Squats @ 50% 1RM
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HS Hold (or OH Hold)3 Rounds S2S Lunges3 Rounds10 Back Squats @ Same Weight
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- Stretch Upper Back3 Scap Pullups + 3 Swings + 3 PullupsBow Bend8 R KBS
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10 Air Squats5 Scap Pushups + 5 PushupsSquat Hold8 Goblet SquatsStrength #2
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20' Bear CrawlCatalyst Warmup8 Russian Twists5 Rounds
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20' Duck WalkGymnastics1 Strict Press
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20' Bunny Hop3 RoundsWeightliftingStrength3 Push Press
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5 Strict Pullups + 5 Strict Chin Ups10 Minute EMOM5 Rounds5 Push Jerk
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Strength10 Ring Dips + 15 HR Pushups
Power Clean + Squat Clean
KB Snatch x 8/Arm
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Back Squat30 Hollow Rocks@ 80% of 1RMSingle Leg KB RDL x 8/Leg*
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4 RoundsRing Row w/Pause at Top x 10
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10 Back Squats @ 50-60%WODWOD
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Alt w/5 KB Snatch Per Arm20 HSPU10 Power Snatch 115/75*Hold on to rig if needed.
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50' Lunge w/Plate 45/3515 T2B
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WOD20 Push Press 135/8520 Power Cleans WOD
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15 Minute AMRAP50' Lunge w/Plate50 Calorie Row
Qualifier 18.1 From Dubai Championships
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20 Wall Balls 20/1420 Clapping Pushups20 Power CleansPart A
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20 KBS 53/3550' Lunge w/Plate15 T2BFor time (00:00 - 10:00)
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20 Box Jumps 24/2020 Burpees10 Power Snatch 60 Double Unders
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200m Run50' Lunge w/Plate10 Thrusters 110/80
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Cashout60 Double Unders
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100 Situps for Time20 Thrusters
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- Advanced: Weighted60 Double Unders
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30 Thrusters
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Remainder of time : Rest
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Part B
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5 Rounds for time (10:00-20:00)
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30 Double Unders
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15 Chest-to-Bar Pull-ups
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