Full Program December 1 to 7

Monday 12.1
Name game: What cartoon character do you relate to the most?

Warm up: 2 minute bike/row then rounds of 10 good mornings, 10 kip swings, 10 box step-ups

WOD: “Roy”
5 rounds for time *30 minute cap
15 deadlifts 225/155
20 box jumps 24/20
25 pull-ups

How to scale: Reduce the deadlift load to something you can do for at least 10 in a row; use a lower box or sub step-ups; sub ring rows. If needed, reduce the WOD to 3 or 4 rounds.

Objective: “Roy” is one of CrossFit’s hero WODs, and it has a decent volume of relatively simple movements and a moderate deadlift. That means that with correct pacing and scaling, none of these skills should become a sticking point that slows you down or forces you to take long breaks. Most times for this workout are in the 20-25 minute range, but the fastest are under 15.

Score: time to complete

Tuesday 12.2
Name game: When is it socially acceptable to start listening to Christmas/holiday music?

Warm up: 2 minutes jump rope practice then coach-led barbell

Strength: 14 minute EMOM
Minutes 1-4: 5 hang squat snatches
Minute 5: rest
Minutes 6-9: 3 hang squat snatches
Minute 10: rest
Minutes 11-14: 1 hang squat snatch

WOD: For time *11 minute cap
75 double unders
25 overhead squats 75/55
25 handstand push-ups
25 overhead squats 75/55
75 double unders

How to scale: Modify to beat the cap.

Double unders: Spend no more than 60-75 seconds per set on attempts/single-single-double, or sub 150 single unders.

Overhead squats: Reduce the weight to complete 25 reps in no more than 2-3 sets. Sub front squats if needed.

Handstand push-ups: Use 1-2 ab-mats or sub pike push-ups or z-presses.

Objective: Our squat snatches this week follow the same pattern as last Friday’s cleans; as was the goal then, build in weight, especially as the sets get smaller. The WOD is a quick out-and-back chipper. The double unders should be quick and the OHS should be light, leaving the HSPU as the place to challenge yourself today.

Score: max hang snatch & time to complete

Wednesday 12.3
Name game: If you could meet any author, who would it be?

Warm up: for 5 minutes, rounds of :30 bike, 20 mountain climbers, 5/side seated leg raise over KB

WOD: 8 rounds for max reps
:30 hollow hold
:30 rest
:30 Echo bike
:30 rest
:30 L-sit (parallettes)
:30 rest
:30 Echo bike
:30 rest
*Rx = accumulate minimum :20 static hold in every interval

How to scale: Sub tuck holds.

Objective: It’s all about the bike calories today, but there are some pesky static holds along the way to fatigue your core and make recovery between intervals more challenging. Focus on controlling your breathing during each hold, and prioritize good positions over maximizing time spent in each hold.

Score: total calories

Thursday 12.4
Name game: What food do you think best represents the city/state/country where you were born?

Warm up: for 4 minutes, rounds of 20 jumping jacks, 8 band pass throughs, 8 band strict press, 4 burpees

Strength: push press 4×10

WOD: 9 minute AMRAP
3 burpee bar muscle-ups
6/6 single arm KB clean & press 24/16

How to scale: Sub burpee C2B/pull-ups or burpees + ring rows. Use a lighter kettlebell.

Objective: This our final week doing sets of 10 on our upper body pressing skills, ending with the push press. Like previous weeks, it’s up to you if you build or use the same load for your four working sets. The WOD is a couplet of two relatively complex skills. You don’t have to move fast, but you should be able to move steadily for the full 9 minutes.

Score: max push press and rounds & reps

Friday 12.5
Name game: What is your go-to productivity hack?

Warm up: 2 minute bike or row then 3 rounds of 10 glute bridges, 5-5-5 squat to hinge, air squat, jumping squat, 5-5-5-5 monster walk.

Strength: tempo back squat 5×3 (33×1)

WOD (unscored): bike or row for 15 minutes at conversational (Zone 2) pace.

Objective: After a Thanksgiving break, we’re back to our squat routine, this time working in sets of 3. Like with our sets of 5, we’ll be doing this rep scheme for the next 3 weeks, so your working load today should be challenging but sub-maximal. The workout is unchanged — 15 minutes of choose-your-own-adventure cardio.

Score: squat load

Saturday 12.6
Name game: What’s the ideal thickness/texture for pizza crust?

Warm up: coach-led funzies

WOD: With a partner, 2 rounds for max reps
4 minutes: max calorie row
1 minute rest
4 minutes: max power cleans 135/95
1 minute rest
4 minutes: max toes to bar
1 minute rest
*1 partner works at a time; switch as desired

How to scale: Reduce the clean weight to maintain quick singles or better and reduce the T2B range of motion to maintain sets of at least 5-10 reps at a time.

Objective: Our weekly partner workout features a lot of hinging and core work. It’s 24 total minutes of work divided however you and your partner decide is best. Minimize transitions on the row, since those cost the most time, but switch off frequently on the cleans and toes to bar to avoid slowing down or hitting a wall.

Score: total reps

Sunday 12.7
Strength: strict press 6×4; bench press 4×6