CrossFit WOD, December 11, 2023

CrossFit – Mon, Dec 11

Warm-Up
Warm-Up

3 ROUNDS GENERAL WARM-UP

10/10 Single Leg Calf Raises*

30 Single Unders**

5 Push-Up to Pike

10 Scap Push-Ups

*On set 3 switch to 15 Tibia Raises.

**RND2 complete Tall Jump Single Unders, RND 3 complete 30 Double Unders / 30 Fast Single Unders.

Into…

2-3 SET SPECIFIC WARM-UP (Time Permitting)

7 Barbell Deadlifts

7 Barbell Muscle Clean

6 Alt. Elbow Punches

7 Barbell Strict Press

Strength – All
Push Jerk (ON A 20:00 RUNNING CLOCK…

Build to a 1-Rep Push Jerk)

(Score is Weight)

Week 5 of 5

Strength | Wave-Loading Cycle

Workout – Performance
AMRAP x 8 MINUTES (AMRAP – Rounds and Reps)

35 Double Unders*

5 Push Jerks (75% of 1-Rep)

*Option for Unbroken.

(Score is Rounds + Reps)

Workout – Fitness
AMRAP x 8 MINUTES (AMRAP – Rounds and Reps)

70 Single Unders

5 Push Jerks (65% of 1-Rep)

(Score is Rounds + Reps)

Optional Cool Down
2-3 SETS FOR QUALITY

5 As w/Light Weight

5 Ts w/Light Weight

5 Ys w/Light Weight

10 SLOW Arm Haulers

1:00 Foam Roll or Couch Stretch

-Rest as Needed b/t Sets-

(No Measure)