Programming 12/30/19-1/05/20

Monday- Lower Body


Choose 2 of 3:Pigeon/Couch/Ankle Drills

10 Front Leg Swings + 10 Side to Side Leg Swings

1 min Banded Activation

A)Strength: Back Squat

[email protected]%

B)Conditioning:EMOM 20

1-50 Foot of Elly’s Complex


3-Sandbag lap

4-Feet Elevated Ring Row–Normal Ring Row

Tuesday-Horizontal Pressing

**Open Gym 8AM-Noon**

A) Bench Press 5×[email protected]%

B) Partner WOD

100 cal Row or Bike

100 Synchro Air Squats (Top Portion)

100 WB *Partner must be in Handstand Hold while other partner accumulates WB

100 Synchro Push ups (Top Portion)

100 cal Row or Bike (Opposite of what you start with)


New Years Day


5 Inchworm/Seal Stretch

10/each leg Single Leg RDL Toe Touches

10 Good Morning + 10 RDL’s (Bar)

A)Deadlift 5-4-3-2-1-2-3-4-5


1-Upright Barbell Rows 5×10

2-Incline DB Rows 5×10 *1 sec pause @ top of each rep

C)WOD: For Time

10-9-8-7-6 Alt DB Thrusters (50/35)

6-7-8-9-10 KB Box Overs (24/20)

*10 min cap

Friday-Vertical Pressing


2 sets of 15 Plate Front Raises

2 sets of 15 Plate Lateral Raises

2 sets of 10 Banded Y’s-T’s-V’s

A)Strength: Strict Press

*10 mins to build to a heavy 2

Then, 10 mins to complete 3×[email protected]% todays max


1-Incline DB Flys 5×10

2-Plate Complex 5 sets:

10 Around Head + 10 Front Raise + 10 Curls + 10 Presses + 10 Tri Ext + 20 Bent Over Rows


11 S20 (95/65)

11 T2B


Group CrossFit 9AM 


Open Gym 10AM-Noon

Categories: WOD

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