Programming: Week of December 24th - 29th at WildFire CrossFit in North Phoenix


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Programming: Week of December 24th - 29th,  2018

Monday, December 24th 2018

Warm up- Cha cha slide plank challenge.

400m run
Burgner Warm Up

Strength- Back Squat 5-5-5-5-5

WOD- 12 Days of Christmas Barbell edition Barbell load: 95/65 lbs

For time:
1 Deadlift
2 Hang Power Cleans
3 Front Squats 
4 Shoulder Press
5 Back Squats
6 Push Press
7 Thrusters
8 Squat Cleans
9 Push Jerks
10 Hang Power Snatches
11 Overhead Squats
12 Sumo Deadlift High-pulls

 

Olympic Lifting for Monday

 

Clean: 2-2-2-2-2-2-2

 

Wendler Shoulder Press: Week 3

5 at 75% 1RM | 3 at 85% 1RM | 1+ at 95% 1RM

 

Wednesday, December 26th, 2018

Warm up- Tabata Work (4 sets each)
Tabata Row
Tabata Handstand hold
Tabata plank hold (4sets each=12)
Tabata Bike
Tabata push up
Tabata sit ups

Strength- Shoulder Press 5-5-5-5-5

WOD- 3RFT

30 Dumbbell Snatch & 30 Toes to bar

 

Endurance for Wednesday

600M Run > 3 Min Rest > 300M Run
All out efforts for time

WOD: For Time
100-80-60-40-20 Double Unders
Follow Each Round with:
200M Run
10 Wall Balls

Gymnastics: Muscle Up Homework: Week 2 Day 1
Wall Foam Roll: 20-20

Parallette Shoulder Extension: 20-20

Muscle Up Negatives: 4-4-4

Snap to Hollow: 10-10-10

Thursday, December 27th, 2018

Warm up- 400m run > 20 lunges into high knee (10 PER LEG)
500m row > 10 burpee into squat jump

200m run > 10 lunges into high knee
250m Row > 5 burpee into squat jump

 

Strength – Front Rack Reverse Lunge 6-6-6-6-6 (3 each leg)

WOD- 15 Min AMRAP

10 Kettlebell Swings, 70/53
10 Box Jumps, 24”/20”
10 Ring Dips

 

Olympic Lifting for Thursday

Power Snatch + Squat Snatch 1-1-1-1-1

Wendler Front Squat Week 3

5 at 75% 1RM | 3 at 85% 1RM | 1+ at 95% 1RM

Gymnastics – Muscle Up Homework: Week 2 Day 2
Bear Rolls: 5-4-3-2-1

Overhead Opener: 5 sets of :30sec Each

Ring Muscle Up 3 position drill: 1-1-1-1-1-1-1-1

 

Friday, December 28th, 2018

Warm up- SAQ (speed agility quickness) drills

10 Barbell Good Moring > into 10 Cossacks squats X2


Strength- Sumo Deadlift 3-3-3-3-3


WOD: 3 rounds for time of:

Run, 400 m

21 Sumo Deadlift High-pulls, 75/55 lbs

12 Burpees Over Bar

Gymnastics – Muscle Up Homework: Week 2 Day 3
Crab Sliders: 5-5-5-5-5

Active Hangs: 5-5-5-5-5

False Grip Pull To as Low as Possible: 5-5-5-5

Ring Transition: 12-12-12-12

Saturday, December 29th 2018

7am Endurance For Saturday

5 Rounds – Each For Time

Run, 200 m

10 Dumbbell Thrusters, 50/35 lbs

 

Rest 2 mins between each round.

9am CrossFit Class


“Broken Eva”
5 rounds for time of:

400m Run

15 Kettlebell Swings

15 Pull-ups

 

Olympic Lifting for Saturday

Clean & Jerk 2-2-2-2-2-2-2

Strict Pull-ups 5x5

Gymnastics – Muscle Up Homework: Week 2 Day 4
Bear Rolls: 5-4-3-2-1
Overhead Opener: 5 sets of :30sec Each

Muscle Up Negatives 12

Ring Transition: 12



Sunday, December 30th, 2018 – 9:30am

WOD: “Matt 16”

For time:

16 Deadlifts, 275/185 lbs

16 Hang Power Cleans, 185/135 lbs

16 Push Press, 135/95 lbs

Run, 800 m

16 Deadlifts, 275/185 lbs

16 Hang Power Cleans, 185/135 lbs

16 Push Press, 135/95 lbs

Run, 800 m

16 Deadlifts, 275/185 lbs

16 Hang Power Cleans, 185/135 lbs

16 Push Press, 135/95 lbs


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