WOD: Dec 16-22
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The 12 Days of Christmas is a legendary Holiday WOD done at Bytown every year. If you can make it in this Saturday it will be a workout you won't soon forget.
A new group "Bytown Rx" has been created on the app in order to add in a bit of friendly competition for those who are interested. The daily CrossFit WODs are posted with Rx (prescribed) metrics. Feel free to join the group and leave your scores. Non-Rx (scaled) scores are very welcome as well to give others an idea of what to shoot for. This is new so we'll see how it goes and adapt along the way to what works best for people. 💪
Monday
A) Spend 5 Mins working up to RPE 7 Front Squat
EMOM 10
3 Tempo Front Squats *
* 3 seconds concentric, 3 seconds eccentric
B) 3 Rounds:
12 Double Kettlebell Sumo Deadlifts
10 Double Kettlebell Front Squats
20 Double Kettlebell Reverse Lunge
Time Cap: 12 Minutes
Tuesday
A) EMOM 10
2 Push Jerks *
Work up to RPE 8-9
* From the ground
B) AMRAP 10
12 DB/KB Swings (53#/35#)
18 Single Arm DB/KB Jerks (50/35)
* Try DB swings to get some extra grip work.
Wednesday
A) 50-40-30-20-10 reps for time of:
• Double-Unders
• Sit-ups
B) 2-3 Sets:
Spanish Squats x Max Reps until Quit
into
Sled Push x 40m (As heavy as possible)
Rest 3 minutes between sets.
Thursday
A) Accumulate 6 Minutes
Dead Hang
- Every Break -
100 Jumping Jacks to a Plate (45 or 25)
30 Sit Ups
B) Supersets x3
15 DB/SB* Floor Press
20 Rear Delt Raise
into
Hammer Curls (or Crush Grip)
Max Reps in :45
:15 Isometric Hold @ Parallel
- rest 1 min -
Max Reps in :30
:15 Isometric Hold @ Parallel
Friday
Perform 3 Rounds of the following:
AMRAP 2:
10 Calorie Bike/Row
20 Alt DB Snatch (10/Side)
Rest 1 Minute
AMRAP 2
25/15 Calorie Row
11 Box Jump Overs
Rest 1 Minute
AMRAP 2:
30 Flutter Kick
10 Side Plank Dips (R)
30 Mountain Climbers
10 Side Plank Dips (L)
Rest 1 Minute
Saturday (12 Days of Christmas)
Soul Crusher
'12 DAYS OF XMAS BARBELL STYLE'
For Time
1 Deadlift
2 Hang Power Cleans
3 Front Squats
4 Shoulder Presses
5 Back Squats
6 Push Presses
7 Thrusters
8 Squat Cleans
9 Push Jerks
10 Hang Power Snatches
11 Overhead Squats
12 Sumo Deadlift High-Pulls
Use a single barbell throughout (95/65 lb)
Buy out: death by.... devil press (50/35)
Partner WOD
44 Rounds For Time
1 work 1 rest
4 Wall Balls (20/14 lb)
4 Pull-Ups
4 Burpees
4 Dumbbell Snatches (50/35 lb)
Buy out: 200 (total) double unders or 400 singles
Sunday
Please see Engine Group for Juans workout