CrossFit & Strong WODs Mon Dec 2nd 2019

Challenge yourself this December to fight the Holiday slump! Pick something health or fitness related to do every day during the month of Dec. No skipping days! Get committed. Use #cfpbdecchallenge to show us some love!
Lower body CARs coming at cha! Click the photo to get registered, you don’t want to miss this one!
White elephant gift exchange, delicious catered food, the most beautiful photo booth you’ve ever seen and the most fun people! Be there!


A.) 20 Rep Breathing Back Squat (20rep Week 3)
You guys should know the deal. (read my description 2 weeks ago if need more info)

Work up to a heavy double or single, then try and add 5-10lbs onto whatever you did last week. If you failed, try the same weight or lighter. You only get 1 shot at this. The muscle soreness should be getting better from since week 1. Dig Deep!!

B.) 5 Rounds For Time:
50 Double Unders
40 Wall Balls (20/14)**

Round 1: 40 Wall Balls
Round 2: 40 Pull-Ups
Round 3: 40 Push-Ups
Round 4: 40 Pull-Ups
Round 5: 40 Wall Balls
It’s always hard to program after the 20 rep but this seemed perfect to me.

ADV 10/7 Muscle Ups on every Odd Round (1,3 & 5)

Cool Down:

200m Walk then:

2 min each side
Pigeon pose: 1 min each leg


Monday 12/2 – Upper Body
Part A, B and C repeat each week. Track these metrics for progress

A. Incline Barbell Bench Press
Week 2 = 3 sets of 12 reps

B. Strict Pull-ups x 3 sets
Descending rep scheme (increasing difficulty) week to week, where the athlete will complete the FIRST WEEK at approx 75% of “max reps unbroken” using a controlled tempo of movement (no sloppy reps; no kicking of the legs for assistance; no dangling at the bottom).
*If “Max unbroken” is less than 5 reps, please scale by using “Rack Pullups”

*Two Examples:
First is assuming 10-rep max, and second is assuming 5-rep max
(both assume controlled tempo throughout with no sloppy or cheat reps)
Week 1 = 8 reps / 4 reps
Week 2 = 6 reps / 3 reps (with SMALL added weight on both examples),
Week 3 = 4 reps / 2 reps (with slightly more added weight on both examples)
Week 4 = 2 reps / 1 rep (heavy)
Week 5 = DELOAD OR start back over with slightly more reps or load than prior 4-weeks

C. Dips or Narrow-Grip (weighted) Push-ups
Week 2= 3 sets of 12 reps for each movement
**Choose either Dips or Narrow-Grip Push-ups as the primary Tricep Movement for this cycle. Given that week one utilizes such high reps, you should only choose Dips if you are very strong with that movement, or if you intend to use assistance during the higher rep weeks.

D. 2 Rounds:
AMRAP 1 min Wall Walks/climbs
AMRAP 1 min Burpee Pull-ups
Rest 2 min

E. 3 Rounds:
20-25 Band Pull-aparts
20-25 Banded Face Pulls
Rest 1 min
10-12 DB Curls
10-12 Lying DB Tricep Extensions
Rest 2 min

Categories: WOD