Programming & Intentions: December 6th - 10th, 2021

Join us this Saturday evening for the annual WildFire CrossFit Holiday Party, Anniversary Celebration, Awards Ceremony, and White Elephant Gift Exchange! We are going to have food, drinks, and a ton of FUN!!! Help us celebrate 9 amazing years of fitness, family, and FUN!!

Programming & Intentions: December 6th – 10th, 2021

Monday, December 6th, 2021

Warm up: 2 rounds for quality of:
10 Alt Deep Lunge + Rotations
10 Active Pigeons
10 Side Plank Rotations
10 5sec Super Slow Squats

Strength: Back Squat
(3 sec pause at bottom)
3-3-3-3-3

DB/KB/Light: 3sec Pause Squats
4-6 Reps Every 2min (or so)
x 5-7 Working Sets

Bodyweight: 3sec Pause Squat Jumps
10-12 Reps Every 2min (or so)
x 5-7 Working Sets

WOD: 21-15-9 reps, for time of:
Back Squat 95/65 lbs
Alt DB Snatch 50/35 lbs
Alternating Pistol

DB/KB/BW Modifications:
Back Squat = Front Squat
OR Squat Jumps
Alt DB Snatch = Archer Push Ups

INTENTIONS:

Strength: Starting it off with Pause Back Squats today at WildFire. One of the major benefits is helping you to build confidence getting depth in your squat, plus, with the increased time under tension in the bottom, you are building muscle mass and strengthening the weakest area of your squat. Get as heavy as possible, just make sure you hold in the bottom for the full 3 seconds to get the most out of this lift.

WOD: This classic CrossFit rep scheme of 21, 15, & 9 of Back Squats, Dumbbell Snatch, and Pistols is gonna be a great way to start the week. At 95 for guys and 65 for girls, the weight on the Back Squat is going to be pretty light, so, going unbroken for each set is going to be a great goal, even if you need to shake out the legs half way through. On the Alternating Dumbbell Snatches, work on the transition between reps, switching hands once the previous rep is completed. And finally, the Pistols, work on getting as close to the prescribed movement as possible and just keep moving through them. If you do need to modify, all good, just change it up from something you have done in the past.

Tuesday, December 7th, 2021

Warm up: For quality:
1min Foam Roll
10 90/90 Squat Hip & Pelvis Drills
10 Down/Up Dog Stretch
10 Med Ball Clusters 20/14 lbs
10 V-ups
10 Beat Swings

Burgener Clean Warm Up

Strength: 2 Clean & Jerks
Every 90sec x 12min

DB/KB/Light: 3-4 Clean & Jerks
Every 90sec x 12min

Bodyweight: 4 Double Push Up Burpees
Every 90sec x 12min

WOD: 20 min AMRAP of:
5 Power Cleans 145/100 lbs
10 Toes-to-bars
15 Wall Balls 20/14 lbs | 10/9 ft

DB/KB/BW Modifications
7 Power Cleans OR 7 Burpees
10 V-Ups
15 DB Thrusters OR 18 Squat Jumps

Wednesday, December 8th, 2021

Warm up: 2 Rounds
20sec WORK | 10sec REST
Jump Rope
Good Morning
Double Under
Barbell Good Morning 45/35 lbs
Banded Leg Extension

Strength: Deadlift
10-10-10-10-10

DB/KB/Light: Deadlift
10-12 Reps Every 2min (or so)
x 7-9 Rounds

Bodyweight: 8 Alt 1-Leg Glute Bridges
& 8 Mule Kicks
Every 2min (or so) x 7-9 Rounds

WOD: 5 rounds for time of:
35 Double Unders
200m Run OR 1min Cardio

Mod: 2:1 Singles
250m Row

Thursday, December 9th, 2021

Warm up: Every 1 min for 9 mins, Alternating Between:
5 Strict 6 Count Burpees
3 Thrusters 45/35 lbs
8 Box Step-ups 24/20 in
5 Strict 6 Count Burpees
3 Thrusters 65/55 lbs
8 Box Step-ups 24/20 in
5 Strict 6 Count Burpees
3 Thrusters 75/65 lbs
8 Box Step-ups 24/20 in

Strength: 4 x 1 min per station For Max Reps:
Thruster pick load
1min Rest Between Each Round

Bodyweight: 4 x 1 min per station For Max Reps:
Squat High Jumps
1min Rest Between Each Round

WOD: 18min to Complete
20 rounds for time of:
1 Devil Press 35/25 lbs
2 DB Thrusters 35/25 lbs
3 Burpee Box Jump Over 24/20 in
OR
10 rounds for time of:
2 Devil Press 35/25 lbs
4 DB Thrusters 35/25 lbs
6 Burpee Box Jump Over 24/20 in
OR
5 rounds for time of:
4 Devil Press 35/25 lbs
8 DB Thrusters 35/25 lbs
12 Burpee Box Jump Over 24/20in

Mods: Burpee Box Jump Over
= Burpee Broad Jump

Friday, December 10th, 2021

Warm up: 6 min AMRAP of:
100m Run OR 30sec Cardio
5 Shoulder Press 45/35 lbs
5 Push Press 45/35 lbs
5 Push Jerks 45/35 lbs
5 Mule Kick Get Ups
5 Archer Push-ups

Strength: Bench Press
5-5-5-5-5

DB Hammer Curl-to-Press
2-2-2-2-2

DB/KB: Bench Press
7-9 Reps x 7 Sets
DB Hammer Curl-to-Press
2-4 Reps x 7 Sets

BW: 7 Push Ups
6 Archer Push Ups
x 7-8 Sets Every 2.5min or so

WOD: 3min AMRAP x 3
7 Chest-to-bar Pull-ups
9 Push Press 115/75 lbs
11 Sit-ups

No Bar: 3min AMRAP x 3
9 Bent Over Row
9 Pike Push Ups
11 Sit Ups