Workout of the Day

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Beyond the WhiteboardBeginner ‎/ Experienced
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Some of our favorite reads this week:
2020 CrossFit Games Dates for “Week-Long Festival”
Hope on the Horizon
Eat For 10 Hours. Fast For 14. This Daily Habit Prompts Weight Loss, Study Finds
Shoulder Muscles, Part 2: Posterior Musculature

Thursday/Friday 191212-13 - Beginner

Thursday 12/12
Strength
Every 1:30 minutes for 6 sets complete 5 TNG Power Cleans, building

Note: Match or beat last week’s heaviest weight lifted.

Conditioning
15 minute alternating EMOM:
M1: ME Echo Bike Calories
M2: ME Box Jump Overs (24/20)
M3: ME Toes to Bar
M4: ME Hang Dumbbell Power Cleans (2×50/2×35)
M5: ME Goblet Reverse Lunges (24/16)

Note: Must increase reps every round.

Friday 12/13
Strength
Tempo Back Squats
3×3 (42X1), building

3×2 (21X1), building

3×1 (20X1), building

Conditioning
“Jackie”
For time:
1000 meter Row
50 Thrusters (45/33)
30 Pull Ups

Click here for a preview of Saturday’s Beginner classes:

Thursday/Friday 191212-13 - Experienced

Thursday 12/12
Strength
Every 1:30 minutes for 6 sets complete 5 TNG Power Cleans, building

Note: Match or beat last week’s heaviest weight lifted.

Conditioning
15 minute alternating EMOM:
M1: ME Echo Bike Calories
M2: ME Box Jump Overs (24/20)
M3: ME Toes to Bar
M4: ME Hang Dumbbell Power Cleans (2×50/2×35)
M5: ME Goblet Reverse Lunges (24/16)

Note: Must increase reps every round.

Friday 12/13
Strength
Tempo Back Squats
3×3 (42X1), building

3×2 (21X1), building

3×1 (20X1), building

Conditioning
“Jackie”
For time:
1000 meter Row
50 Thrusters (45/33)
30 Pull Ups

Click here for a preview of Saturday’s Experienced classes:

Monday-Sunday 191209-15 - Competition

Monday 12/9
Warm Up
3 rounds:
10 Squats with press out
5 Box Jumps
5 Strict Pull Ups

A. Back Squat 5×1, heavy but do not max out today

B. Front Squat 5×1 (85-90% of 1 RM)

C. Behind the Neck Strict Press 5×5, increasing

D. For time:
100 Double Unders
4 Ring Muscle Ups
40 Dumbbell Front Squats (2×50/2×35)
5 Bar Muscle Ups
30 Alternating Dumbbell Front Rack Lunges (2×50/2×35)
6 Ring Muscle Ups
20 Dumbbell Thrusters (2×50/2×35)
7 Bar Muscle Ups
10 Devil’s Press (2×50/2×35)
8 Ring Muscle Ups
100 Double Unders

Tuesday 12/10
A. Sumo Deadlifts 6-5-5-3-2, increasing

B. For time:
50/40 Calorie Row
40 Russian Kettlebell Swings (40/32)
30 Chest to Bar Pull Ups
20 Burpees

C. Accessory
3 rounds for quality:
20 seconds Bike Sprint
20 GHD Sit Ups
10/side Single Arm Dumbbell Bent Over Rows

Wednesday 12/11
Rest Day

Click here for the rest of this week’s Competition programming:

Sunday-Sunday 191208-1215 - Specialty

Endurance
Sunday 12/8
“Outback 3.0”
34 minute Partner AMRAP:
24 Pull ups
24 Single Arm Kettlebell Thrusters (24/16)
24 American Kettlebell Swings (24/16)
24 Sit ups (RX+: Toes to Bar)

Note: Partition reps as desired with your partner, one person working at a time.

Wednesday 12/11
This workout is three rounds for max reps, rotating between three stations for 36 minutes (including rest).
Station 1
3 minute AMRAP:
2 Wall Walks
4 Parallette Shoot-Thrus
20 Air Squats

Rest 1 minute

Station 2
3 minute AMRAP:
7/side TBM Dumbbell Swing and Press (50/35)
14 Kettlebell Goblet Cleans (24/16)

Rest 1 minute

Station 3
3 minute AMRAP:
Alternating Turkish Get Ups (24/16)

Rest 1 minute

Functional Strength
Sunday 12/8
A1. Tempo Back Squats 5×5, use 65% -70% of 1RM (Tempo: 51X1)
A2. Chin Ups 5×3 (hardest option possible)
A3. 5×10/side Kneeling Dumbbelll Windmills

B. For time:
50 Sit Up Stand Ups

Sunday 12/15
A1. Axle Bar Seated Strict Presses 5×7, building
A2. Bent Over Reverse Dumbbell Flyes 4×10, across

B. 15 minute alternating EMOM:
M1 – 8-10 Horizontal Barbell Pull ups
M2 – Banded Overhead Triceps Extensions
M3 – Dual Kettlebell Front Rack Marches
M4 – 8-10 Push Ups

Gymnastics
Week 4: Handstand Walking and Presses
A. Drills: shoulder shifts, plate walks, around the worlds on box, lateral Handstand walk against wall, L-hold to stand on parallettes, press drill with sliders

B. 10 minute alternating EMOM:
M1 – 8 Wall ball Presses
M2 – 8 Shoulder Taps (Scaled: feet on box)

Olympic Weightlifting
Sunday 12/8 (28th St) and Saturday 12/14 (UWS)
Snatch
3×3, 3×2, 3×1

Back Squat
4×4

Wednesday 12/11
Hang Clean – 5 second pause in hang
7×2

Behind Neck Press
5×5

Sunday 12/15 (28th St) and Saturday 12/21 (UWS)
Drop to Split + Behind Neck Jerk
4×1+1

Jerk
7×1

Barbell Programming 12/8-12/12

Our goal is to improve upon what we did last week where possible. Even if your final weights do not end up being heavier, you can still make progress by lifting different weights in the prior sets.

Sunday 12/8
3 sets:
Calf Raises in Squat – barefoot; slow eccentric; explore all angles
10 reps
DB Prone Row on Bench
10 reps

Muscle Snatch + Push Press + Overhead Squat
X/3+3+3×3

Snatch + Below Knee Snatch (pause 3 seconds at bottom in all snatches) + Overhead Squat (pause 3 seconds in OHS)
X/1+1+2×3
X/1+2+1×3

Snatch Pull + Below Knee Snatch Pull
X/1+2×3
Jumping Good Mornings – focus on maximum height each jump
3 sets x 2 reps

Front Squat + Jerk
X/5+1×3
Suitcase Marches
3 sets x 30 seconds/side

Monday 12/9
3 sets
Dynamic Russian Step ups
5 reps/side
Staggered Stance Romanian Deadlift
5 reps/side

Muscle Clean + Front Squat + Push Press + Jerk
X/3+3+1+1×3

Clean + Squat + Jerk
X/1+1+3×3
X/1+3+1×3
Single Arm Plank
6 sets/side

Clean Pull + Below Knee Clean Pull
X/1+2×7
Seated Vertical Jump – focus on maximum height
7 sets x 2 reps

Tuesday 12/10
3 sets:
Calf Raises in Squat
10 reps
DB Prone Row on Bench
10 reps

Muscle Snatch + Push Press + Overhead Squat
X/3+3+3×3

Snatch + Below Knee Snatch (pause 3 seconds at bottom in all snatches) + Overhead Squat (pause 3 seconds in OHS)
X/1+1+2×3
X/1+2+1×3
X/1+1+5

Snatch Pull + Below Knee Snatch Pull
X/1+2×5
Jumping Good Mornings – focus on maximum height each jump
5 sets x 2 reps

Front Squat + Jerk
X/5+1×3
Suitcase Marches
3 sets x 30 seconds/side

Wednesday 12/11
3 sets
Dynamic Russian Step ups
5 reps/side
Staggered Stance Romanian Deadlift
5 reps/side

Muscle Clean + Front Squat + Push Press + Jerk
X/3+3+1+1×3

Clean + Squat + Jerk
X/1+1+3×3
X/1+3+1×3
Single Arm Plank
6 sets/side

Clean Pull + Below Knee Clean Pull
X/1+2×7
Seated Vertical Jump – focus on maximum height
7 sets x 2 reps

Thursday 12/12
3 sets:
Calf Raises in Squat
10 reps
Side Bridges
5 reps/side
Glute Bridges
5 reps

Back Squat
X/3×7; complete within 5 seconds or go down in weight
Seated Vertical Jumps
7 sets x 2 reps

60-80% of today/AMRAP in 15 seconds x2
If you cannot do 8+ reps, go down. Rest 5-8 minutes between sets.

3 sets
Assisted Pullups
10-15 reps
Good Mornings – RPE 5
10 reps