Day 1- Monday 241223
A1. 10 alternating strict db curl to press, rest TOM then A2
A2. 5 sets goblet: lunge + lunge + squat
rest to 3:00 then back to A1 x 5
0:00, 3:00, 6:00, 9:00, 12:00
At 15:00 B
B. 1 set every 3:00 x 5
15:00, 18:00, 21:00, 24:00, 27:00
1:00 farmer’s carry 50(53)/35
15 wallballs 20/14, 10’/9’
10 dual db/kb deadlifts 50(53)/35
Day 2- Tuesday 241224
Classes 7, 8, 9, 10am
Wear your MOST flamboyant holiday gear!
A. 12 days of CrossFitMas
(barbells-95/65, kettlebells-24kg/16kg, box jumps-24″/20″)
Movements and corresponding reps:
1 overhead squat
2 power snatch
3 sumo deadlift high pulls
4 push press
5 squat cleans
6 kettlebell swings
7 burpees
8 bjsd
9 pull-ups
10 t2b
11 hrpu
12 goblet lunges
12 rounds of RedShed CrossFitmas for time of:
35:00 cap
1
2, 1
3, 2, 1
4, 3, 2, 1
5, 4, 3, 2, 1
6, 5, 4, 3, 2, 1
7, 6, 5, 4, 3, 2, 1
8, 7, 6, 5, 4, 3, 2, 1
9, 8, 7, 6, 5, 4, 3, 2, 1
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Day 3- Wednesday 241225
Merry Christmas!
Happy Birthday CPJ!
RedShed Closed
Day 4- Thursday 241226
Happy 1st day of Hanukkah
Happy Kwanzaa
A. Max distance 24:00
30sec static hold every 2:00 starting at 0:00
(FLR, side bridge, forearm plank, hollowbody, wall sit, ring support, hang, handstand…)
B. Yoga for Athletes
Feel free to bring your own blanket!
Day 5- Friday 241227
A. 1 complex every 2:00 x 5
2 deadlifts
3 hang power cleans
4 front rack lunges
5 sh2oh
Build each round.
Reduce barbell to 70% of last successful
Rest to 12:00 then B
B. AMRAP 6:00
25 double unders (sub 7 box jumps)
5 burpee pull-ups/c2b or 5 muscle ups
Rest 2:00 then C
C. AMRAP 10:00
“A” complex at 70%
Day 6- Saturday 241228
Classes 7, 8, &9am
Debut RedShed Benchmark WOD
A. “Casey”
For Time 20:00 CAP
30 cal row
30 wallballs 20/14, 10’/9’
30 pull-ups
30 alt pistol squats
30 alt db power snatches 50/35
30 ghd sit-ups
Day 7- Sunday 241229
See slack and Zen Planner for programming
8:00am OLY
9:00am Endurance
