314 Week of 12/23
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MondayTuesdayWednesdayThursdayFridaySaturday
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12/2312/2412/2512/2612/2712/28
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WarmupWarmupChristmasWarmupWarmupWarmup
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500m Row500m Row500m RowSpealler WarmupSpealler Warmup
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w/Empty BarbellSpealler WarmupSpealler Warmup3 Rounds3 Rounds
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3 Rounds3 Rounds3 Rounds5-10 Pullups5-10 Pullups
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8 Good Mornings5-10 Pullups5-10 Pullups5-10 Pushups5-10 Pushups
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8 Back Squats5-10 Pushups5-10 Pushups10 Hip Extensions on GHD10 Hip Extensions on GHD
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8 Behind the Neck Push Press
10 Hip Extensions on GHD10 Hip Extensions on GHD10 Situps10 Situps
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8 OHS10 Situps10 Situps10 Air Squats10 Air Squats
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Then, 10 Air Squats10 Air Squats
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Catalyst WarmupWorkoutWorkout
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WorkoutWorkout5k Row"CrossFit Total"
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Strength
In teams of 4 (2 men and 2 women)
From CompTrain 161221Rest 3 MinutesFind 1 RM
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Squat Snatch + OHS20,000lb DeadliftAMRAP 3:5k RowBack Squat
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3+210,000lb Ground to Overhead75 DU Buy-InStrict Press
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- Work up to heavy complex100 Pullups15 Deadlifts (225/155#)Deadlift
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1 Mile Run (all run 400m together)15 Bar Facing Burpees
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Workout200m Partner Carry Rest 3:00Alternate Option
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3 Rounds160 BurpeesAMRAP 3:Powerlifting Total
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500m Row300 Double Unders75 DU Buy-inFind 1 RM
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20 KBS 53/35100 Air Squats10 Deadlifts (275/185#)Back Squat
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20 Box Jumps 24/20200 Situps10 Bar Facing BurpeesBench Press
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20 Goblet Squats 53/351 Mile Run (all run 400m together)Rest 3:00Deadlift
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100 PullupsAMRAP 3:
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100 Wall Balls75 DU Buy-in
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5 Deadlifts (315/225#)
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5 Bar Facing Burpees
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- DL ~ 50%-60%-70%
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