Day 1- Monday 231218
A. EMOM 8:00
Min 1: 8 dual db hang clean to overhead nte 40/25
Min 2: AMRAP 30 sec bjsd nte 30”
Rest 2:00 then B
B. EMOM 8:00
Min 1: 5 burpee to target + max unbroken t2b nte 10
Min 2: Rest
Rest 1:00 then C
C. EMOM 12:00
Min 1: 3-5 wall walks
Min 2: 30-50 du -or- double hip taps -or- 100 singles
Min 3: 10 kbs 24/16kg
Day 2- Tuesday 231219
A1. Deadlifts 5, 5, 3, 3, 1, 1, rest TOM then A2
A2. Sets 1-3: 5-7 dips, sets 4-6: 3-5 jumping ring or bar mu, rest to 3:00 then back to A1 x6
Rest an additional 3:00 then B
B. Every 1:30 x 5
1 deadlift
5 hang squat cleans
5 strict press
Rest to top of round then C
C. For distance 3:00 95% effort
Day 3- Wednesday 231220
GRUNT WORK!
A. AMRAP 40:00
10 burpee to plate nte 45#
50’ Overhead plate carry with burpee plate
10 medball clean wallballs nte 20#
50’ medball bear hug carry
10 renegade rows nte 50/35
50’ farmer’s carry with row dbs
20 lunges, no load
50’ db bear crawl with row dbs – or – handstand walk
** Each round add 50’ to each carry
Day 4- Thursday 231221
A. Damper setting fun!
10-8-6-4-2-4-6-8-10-?
2:00 work 1:00 rest
Adjust the damper accordingly for each set.
B. Yoga
Day 5- Friday 231222
A. For calories 30:00
Row/ski/bike/run
Every 2:00 starting at 0:00
30 sec max thrusters until 100 thrusters 75/55 then
30 sec max sit-ups until 50 then
30 sec max mu/c2b/pull-ups until 25/30/35
Day 6- Saturday 231223
Classes 7, 8, 9am
A. 12 days of CrossFitMas
12 rounds of RedShed CrossFitmas for time of:
(barbells-95/65, kettlebells-24kg/16kg, box jumps-24″/20″) 35:00 CAP!
1 overhead squat (ohs)
2 power snatch (ps) + 1 ohs
3 sumo deadlift high pulls (sdhp) + 2 ps + 1 ohs
4 push press (pp) + 3 sdhp + 2 ps + 1 ohs
5 squat cleans + 4 pp + 3 sdhp + 2 ps + 1 ohs
6 kettlebell swings (kbs) + 5 squat cleans + 4 pp + 3 sdhp + 2 ps + 1 ohs
7 burpees + 6 kbs + 5 squat cleans + 4 pp + 3 sdhp + 2 ps + 1 ohs
8 bjsd + 7 burpees + 6 kbs + 5 squat cleans + 4 pp + 3 sdhp + 2 ps + 1 ohs
9 pull-ups + 8 bjsd + 7 burpees + 6 kbs + 5 squat cleans + 4 pp + 3 sdhp + 2 ps + 1 ohs
10 t2b + 9 pull-ups + 8 bjsd + 7 burpees + 6 kbs + 5 squat cleans + 4 pp + 3 sdhp + 2 ps + 1 ohs
11 hrpu + 10 t2b + 9 pull-ups + 8 bjsd + 7 burpees + 6 kbs + 5 squat cleans + 4 pp, 3 sdhp + 2 ps + 1 ohs
12 goblet lunges + 11 hrpu + 10 t2b + 9 pull-ups + 8 bsdj + 7 burpees + 6 kbs + 5 squat cleans + 4 pp + 3 sdhp + 2 ps + 1 ohs
Day 7- Sunday 231224
RedShed Rest Day
