Programming for the Week Commencing‪ 23rd December

‬Monday:

30 EMOM
1 – 14 X Down Up
2 – 14 X KB Thruster @24/16kg (7 Each Arm)
3 – Rest
4 – 14 X Box Jump @24/20″
5 – 14 X Alt DB Hang Power Clean & Jerk @25/17.5kg (7 Each Arm)
6 – Rest

Single Arm KB Thruster:

DB Hang Clean & Jerk:

Tuesday:

12 Days of Christmas Chipper!

Teams of 3:
Each person completes all reps in each section, spilt however they like (eg. 2 X Power Cleans each = 6 Total for team)

100m Run (together)
2 X DB Power Clean @22.5/15kg
3 X DB STOH @22.5/15kg
4 X Synchro Burpee
5 X Pull Up / Jumping Pull Up / Ring Row
6 X Synchro HR Push Up
7 X Plate GTOH @20/15kg
8 X Plate OH Lunge @20/15kg
9 X DB Snatch @22.5/15kg
10 X Synchro Air Squat
11 X Russian KB Swing @32/24kg
12 X DB Thrusters @22.5/15kg

Score = Time

Wednesday:

MERRY CHRISTMAS!!!❄️🎄🎁🎅🏽

Thursday:

For Time:

Teams of 4:

100 X Front Squats (2 Synchronised)
100 X Over Bar Burpees* (2 Synchronised)
80 X Power Clean (2 Synchronised)
80 X Over Bar Burpees (2 Synchronised)
60 X STOH (2 Synchronised)
60 X Over Bar Burpees (2 Synchronised)
40 X Thrusters (2 Synchronised)
40 X Over Bar Burpees (2 Synchronised)
20 X Clusters (2 Synchronised)
20 X Over Bar Burpees (2 Synchronised)

@65/42.5kg

Score = Time

*Bar Facing Burpees
**Can also be performed as a Pair without Synchro movements

Friday:

A.

Strength

5 X 4 Deadlift @80/82.5%

B.

Conditioning

5 Rounds For Time:

20 X Alt Sandbag Lunge @30/20kg
15 X T2B
20 X Russian Swings @32/24kg
15 X GHD / Med Ball Sit Up / Sit Up

Saturday:

In Pairs For Time:

400m Run (together)
100 X Cals
100 X Goblet Squats @32/24kg
400m Run (together)
100 X Cals
100 X Goblet Squats @32/24kg
400m Run (together)

Score = Time

Gymnastics:

Strength & Skill – Handstand Walking 🤸🏻‍♀️

Sunday:

Hero WOD ‘Saman’

In summer 2018, a rescue mission in the treacherous confines of a flooded Tham Luang cave complex in Thailand saved all 12 boys and their soccer coach who were trapped deep within. It ended a grueling, 18-day ordeal that claimed the life of an experienced volunteer diver, former Navy SEAL, Saman Kunan.

On Friday, July 6, 2018, Saman, 38, lost consciousness from a lack of oxygen on his way out of the Tham Luang cave complex after delivering supplies to the missing group.

Coaches at Crossfit Chiang Mai created this “Saman” hero WOD in his honor. The workout explained is:
– 8 rounds because the kids were 3.2 km inside the cave 400m x 8 = 3.2 km
– 13 for the boys and their coach
– 17 for the how long they were trapped inside the cave

8 Rounds for Time:

13 X Deadlifts @85/57.5kg
17 X Wall Ball Shots @9/6kg
400m Run