12.23.19 Workout of the Day

Christmas Week Schedule
Monday: Regular
Tuesday/Christmas Eve: “12 Days of Christmas” Morning classes only, 530,630,715,830,930
Wednesday/Christmas: Closed
Thursday-Saturday: Regular Schedule

CrossFit
Silverback Primer
3 Sets For Quality:
10 Jerk Grip Overhead Walking Lunge Steps
10 Bent Over Rows
First week on this primer. We repeat primers on the second week, where we can build upon the baseline today.

Back Squat Waves (Week 3/4)
Set 1: 6 Reps
Set 2: 4 Reps
Set 3: 2 Reps
3 Minutes Rest
Set 4: 6 Reps
Set 5: 4 Reps
Set 6: 2 Reps
3 Minutes Rest
Set 7: 6 Reps
Set 8: 4 Reps
Set 9: 2 Reps

For these waves, we have three weights: Lighter (6 reps), Moderate (4 reps), and Heavier (2 reps). Each successive wave, we add a small percentage. Complete the 6-4-2 reps *not* for time, but move with a purpose. Keep the sets to a short break, and make this challenging. After each set, rest 3:00. Week after week, we will be increasing percentages throughout.

Conditioning
"Wonderwall"
For Time:
60 Double Unders, 30 Burpees
60 Double Unders, 30 Wallballs (20/14)
60 Double Unders, 30 Deadlifts (225/155)
60 Double Unders, 30 Wallballs (20/14)
60 Double Unders, 30 Burpees

ICT

 Conditioning

"Stair Master"30-20-10:
Row Calories
Dumbbell Box Step-Ups (50/35) (24"/20")
... Directly Into:
10-20-30:
Alternating Dumbbell Snatches (50/35)
Burpees

Cooldown:

12 Minute Partner EMOM
15/12 Calorie Ski or Row
-alternate every minute, so 6 sets each-