Programming Week of 221219
Day 1
Monday 221219
A1. 5 tempo bench press 31×1 rest TOM then A2
A2. 10 alt db bicep curls, rest TOM then A3
A3. :30 loaded wall sit, rest to 4:00 x 3
*Build intelligently over the 3 sets
Rest additional 3:00 then B
B. AMRAP 6:00
3: 1 wall climbs + 4 shoulder taps
36 double unders/ 72 singles
6 t2b
Rest 3:00
C. AMRAP 6:00
6 pull-ups
3 hspu
6 box jump overs 24/20
D. December ABS
Day 2
Tuesday 221220
A. E:30 for 3:00
Alternating core holds
Rest 3:00 then B
B. AMRAP 25:00
Dumbbell flow nte 50/35
- perform reps on one arm
- then the other arm
- then perform 6 reps of your favorite gymnastics movement
- add 1 rep of each moment each round
Deadlift
High Pull
Hang Power Clean
Front Squat
Push Press
Devil’s Press
Repeat other arm
6 gymnastics movement
C. December ABS
Day 3
Wednesday 221221
A. AMRAP 3:00
Max distance row/ski/bike/run
Rest 3:00 then B
B. 1 set every 3:00 x 5
3 unbroken power cleans
15 wallballs
* Build to a heavy unbroken 3
Rest additional 3:00 then C
C. Repeat A 8:00 cap
Double the distance
D. December ABS
Day 4
Thursday 221222
5:30pm Olympic Lifting
Aerobic Intervals
A. Going the Distance
5K row/Ski or 10K Bike
30:00 cap
B. December ABS
C. Yoga
Day 5
Friday 221223
A. 1 complex every 1:30 x5
1 Deadlift
2 Hang power clean
3 Push Jerk
Rest 4:00 then B
B. *AMRAP 21:00
1 sandbag push down and back
3 stone to shoulder
6 pull-ups/c2b/mu
12 pistols/ 6 single leg step up each leg
400m run/500m row or ski/1k bike
* E3MOM starting at 0:00
1 clean & jerk at 100% of A
0:00, 3:00, 6:00, 9:00, 12:00, 15:00, 18:00
D. December ABS
Day 6
Saturday 221224
A. "The 12 Rounds of RedShed 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
B. December ABS
