CrossFit – Sun, Dec 24

Workout Option 1
O’ Holy Night (5 Rounds for reps)

Freedom (RX’d)
5 sets
1:00 Max Burpees (or Sand Ball Slams (50/30))
1:00 Max Double Unders
1:00 Max Stick Sit Ups
1:00 Rest
(KG conv 25/15)

Independence
5 sets
1:00 Max Sand Ball Slams (30/20)
1:00 Max Double Unders
1:00 Max Sit Ups
1:00 Rest
(KG conv 15/10)

Liberty
5 sets
1:00 Max Wall Ball Slams (20/14)
1:00 Max Single Unders
1:00 Max crunches
1:00 Rest
(KG conv 9/6)

  • Target number of Reps each set: 140+
  • Minimum number of reps before scaling: 90

Workout Option 2
Option 2: Warm Up

Bike

250m easy

250m moderate

250m easy

250m moderate/fast

250m easy

50m sprint

BikeErg: Part 1: Lactate Part 2: CNS and VO2 Max (OPTIONAL) (Distance)

Part 1

6 Min at RPE4, 1 Min Rest

4 Min at RPE5, 1 Min Rest

2 Min at RPE6, 1 Min Rest

5x (1 Min at RPE8, 1 Min at RPE2)

Total: 25 Min

Optional Part 2 (Recommended)

3 Sets

15 Sec Standing, D7-8 at RPE7

45 Sec Seated, D7-8 at RPE8

-Rest 1 Min-

10 Sec Standing, D8-9 at RPE8

30 Sec Seated, D8-9 at RPE9

-Rest 1 Min-

5 Sec Standing, D9-10 at RPE9

15 Sec Seated, D9-10 at RPE10

*Rest 90 Sec between sets.

This workout can alternatively be done on another machine or as a run.

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