CrossFit Heat

Monday
A. Back Squat 5×5
1st, 2nd and 3rd set, 3 sec hold at the bottom
4th round-2 sec hold
5th round-1 sec hold

B.
3 rounds for time
20 burpees
21 dumbbell snatches (medium weight)
12 dumbbell thrusters (same weight / 1 DB)

Tuesday
A. Front Squat 5×5
1st, 2nd and 3rd set, 3 sec hold at the bottom
4th round-2 sec hold
5th round-1 sec hold

B.
Lyla
10-9-8-7-6-5-4-3-2-1 reps for time of:
Muscle-ups
Bodyweight clean and jerks

Scaled/Masters
7-6-5-4-3-2-1 reps for time of:
Jumping pull-ups
Knee push-ups
⅓ bodyweight clean and jerks

Wednesday
A. Snatch
6×3 (Build to heavy)

B.
3 rounds for time of:
10 overhead squats (95/135)
50 DU’s

Thursday
A.
Skills!!! Work on BALANCE movements

B.
25 AMRAP
Handstand (down and back) or 3 wall walks
10 Box jumps (20/24)
15 Weighted lunge (65/95) alternate
2 Laps Suitcase carry (heavy/rotate each lap)

Friday
A.
3×3 Strict press
4×2 Push press
4×3 Split jerk

B.
For time:
Row 300 meters
20 push jerks (95/135)
Row 300 meters
15 push jerks
Row 300 meters
10 push jerks
Row 300 meters
5 push jerks

Monday
A.
Squat Clean
5×3

B.
The Chief
Five 3-minute AMRAP in 19 mins

AMRAP in 3 minutes
3 Power Cleans (135/95lbs)
6 Push Ups
9 Air Squats

Then rest 1 minute
Repeat 5 times

Tuesday
A.
Deadlift
5,4,3,2,1,2,3,4,5 (light to heavy-heavy to light)

B.
For Time
Buy in
1,000 meter row

Then
4 Rounds of
15 Deadlift (185/145)
10 Pistol
2 Rope climb or 3 lay downs

Cash out
1,000 meter row

Wednesday
A.
Front Squat
4×5

B.
EMOM for as long as Possible!!!
7 Thrusters (75/45)
7 Pull ups
7 Box Jumps

Your time is your score

Thursday
A.
Skills!!! Work on BALANCE movements

B.
5 RFT
5 Burpees
20 Air Squats
5 Burpees
10 Push ups
5 Burpees
20 Lunges
5 Burpees
10 V-Ups

Friday
A.
Squat Snatch
5×3 (the first 3 sets pause at the bottom for 3 seconds)

B.
20 AMRAP
8 Power Snatch (95/65)
12 KB (53/35) – American
8 OHS (95/65)
200 meter run

Monday
A.
Front Squat
6×3

B.
AMRAP 14
300m Row
20 KB Swings (53/35)
10 Goblet Squats

Tuesday
A.
Snatch
5×3 Building Heavy

B.
10-9-8-7-6-5-4-3-2-1
OHS (95/65)
Bar Facing Burpees

Wednesday
A.
Strict or Weighted Pull-ups
5×8

B.
21-15-9
Thrusters (95/65)
Pull-ups

Thursday
A.
HSPU
5×10

B.
800m Row
Then
4 Rounds
10 Wall Balls
10 Box Jumps
10 Push-ups
1 Rope Climb
Then
800m Row

Friday
A.
Back Squat
5×5

B.
Open 17.2 (Modified)
AMRAP 12
4 Rounds
50ft Dumbbell Walking Lunges (50/35) (Front Rack)
16 T2B
8 DB Power Cleans

Monday
A.
Back Squat
5×4
3 second decent

B.
Open 19.1
AMRAP 15
19 Cal Row
19 Wallballs

Tuesday
A.
Squat Clean and Jerk
5×3 Building Heavy

B.
AMRAP 4
8 Burpee Box Jumps
8 Ab-Mat Situps

Rest 1 Minute

AMRAP 3
5 Thrusters (95/65)
5 Bar Facing Burpees

Rest 1 Minute

AMRAP 2
10 Box Jumps
10 Burpees

Wednesday
“12 Days of Christmas”

    For Time, adding one movement per round:
    1 Sumo Deadlift High-Pull (75/55 lb)
    2 Thrusters (75/55 lb)
    3 Push Presses (75/55 lb)
    4 Power Cleans (75/55 lb)
    5 Power Snatches (75/55 lb)
    6 Kettlebell Swings (53/35 lb)
    7 Pull-Ups
    8 Knees-to-Elbows
    9 Box Jumps (24/20 in)
    10 Double-Unders
    11 Burpees
    12 Overhead Walking Lunges (45/25 lb Plate)

Start with 1 Sumo Deadlift High-Pull (SDLHP). Then do 2 Thrusters and 1 SDLHP. Then 3 Push Presses, 2 Thrusters, and 1 SDLHP. Continue this way until the final round of 12 Overhead Walking Lunges, 11 Burpees, and each movement descending in repetitions all the way down to 1 SDLHP.

Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1.

Score is the total amount of time it takes to complete the full 364 repetitions.

Thursday
Closed

Friday
Closed – Merry Christmas!