Workout of the Day

WEDNESDAY

Orange Coast CrossFit – CrossFit

A: Warm-up (No Measure)

3 Rounds:

15/12 Cal Ski

12 banded lateral walk

12 alt Step Ups (24″)

B: Deadlift (10-10-10)

First two sets are warm up sets. Last set should be a HEAVY set of 10 but always remember… If you can’t maintain proper mechanics you cant claim the lift.

C: Metcon (Time)

For Time:

Buy in: 50 DU’s

40 Back Rack Lunges (135/95)

30 Hang Power Clean

20 Front Squat

10 Deadlift

Buy Out: 50 DU’s

***EMOM = 3 Burpees

TUESDAY

Orange Coast CrossFit – CrossFit

A: Warm-up (No Measure)

0-7 Min AMRAP

10 alt Step up (20/24″)

5 Burpees

10 Cal Ski or Bike

7-11 Min

1 Round:

– 6 Alt Spider Man w/ 1 air squat between each one

– 10 Cat/ Cow

– 4 alt elevated Scorpion Stretch

– :30 sec seated saddle w/ lat stretch
Move through th AMRAP with a purpose so that you may follow up with stretches while having warm/sweaty bodies.

B: Metcon (AMRAP – Reps)

10 Min EMOM:

Min 1: 10 alt DB Squat Snatch (AHAP)

Min 2: 10 GHD Sit-Ups OR 10 Dragon Flag Sit-Ups
DB Squat Snatch is meant to be completed with the heaviest DB possible, keeping in mind that you should be done with your reps at :30 sec or less.

This movement is a great tool for teaching you the importance of keeping weight close to your body and creating stability in the “catch.” If mobility is an issue you may lighten the weight and complete DB Power Snatch w/ an OH single arm OHS. ENGAGE Core and think about CONTROL

If GHD’s are an issue you will complete Dragon Flag Sit-Ups

C: Metcon (No Measure)

15 Min Cap!

3 Sets:

20 alt Windshield Wipers w/ Barbell

1 Min Decline Plank (Box or bench)

10 Burpee C2B Pull-Up

(kipping is ok if needed)
* 3 Minute rest between Part “B” and “C”

(Yes, your core is going to be sore. You want AB’s? Prove it)

MONDAY

Orange Coast CrossFit – CrossFit

A: Warm-up (No Measure)

2 Rounds:

300/250m Row & Ski Erg

10 Med-ball-clean wallballs*

*Ball goes to the floor to start each rep*
The med-ball clean can be pretty useful when done correctly, so don’t disregard it. Same points of performance as the

clean.

B: Front Squat (3-3-3-3-3-3-building)

*Every set you will increase weight so that your last two sets are completed at 80% of 1RM Front Squat

C: Clean and Jerk (1-1-1-1-1-1-building)

* Today is a weightlifting day. Take the time to correct bad habits, ask questions, etc.

Increasing weight will be optional. If you need to stay light to master better technique then please do so. If you are comfortable with these movements then you will increase weight each set till failure. As soon as you fail a rep you are done.

D: Metcon (No Measure)

8 Min EMOM:

Min 1: 11/9 Cal Ski Erg

Min 2: 50 Sec low Bear Crawl w/ alt plate push

Min 3: 15/12 Cal Bike

Min 4: 12 Toes 2 Bar
[Extra Credit Conditioning]

BLOODY SUNDAY

Orange Coast CrossFit – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

“Devil of Ramadi” (Chris Kyle)

AMRAP in 20 minutes

– 10 Ground-to-Overhead

(160/100 lb)

– 38 Wall Ball Shots

(20/14 lb, 10/9 ft target)

– 160 Double-Unders

– 200 meter Weighted Run

(45/25 lb)
Christopher Scott “Chris” Kyle (April 8, 1974 − February 2, 2013) was a United States Navy SEAL and the most lethal sniper in U.S. military history. Kyle served four tours in the Iraq War and was awarded several commendations for acts of heroism and meritorious service in combat. He received two Silver Star Medals, five Bronze Star Medals, one Navy and Marine Corps Commendation Medal, two Navy and Marine Corps Achievement Medals and numerous other unit and personal awards. Kyle was honorably discharged from the U.S. Navy in 2009 and published his bestselling autobiography, American Sniper, in 2012. An eponymous film adaptation of Kyle’s book, directed by Clint Eastwood, was released two years later. Chris was a devoted son, brother, husband and father in North Texas, as well as continuing his efforts to helping Veterans re-acclimate to civilian life and combat stress carried home. Kyle was shot dead at a shooting range near Chalk Mountain, Texas. His friend, Chad Littlefield, age 35, was also killed.

The ten Ground-to-Overheads is for Kyle’s 10 years of service. 38 Wall Ball Shots is for his age. Lastly, 160 Double Unders is for his 160 confirmed kills.

Partner Workout

Orange Coast CrossFit – CrossFit

Don’t Forget! [OCCF] Christmas party is tonight! Saturday, December 15th @ 8pm.
Location: Cruisers Bar & Grill, Newport Beach
Theme: Black & White

A: Metcon (Time)

For Time: In Teams of TWO!

100 Cal Assault Bike

– Partner “A” rides while Partner “B” Holds a deadlift (225/155)

[Break up Cals however you want]

80 Push Ups

– Each partner must complete in sets of 20. If any partner is unable to complete set you both will go run 400m on the spot.

(F*cked up Push-Ups will not count)

60 GHD Sit-Ups

– While Partner “A” is completing Sit-Ups, Partner “B” will be holding a plank

(That’s right. Everyone wants AB’s but no one wants to destory the core!)

40 Cal Ski

– Partner “A” Ski’s while Partner “B” holds chin over pull up bar. When Partner B is unable to hold any longer you will switch.

20 Power Clean

– “Rep for Rep. RX = deadlift hold weight. Scale as needed.

FRIDAY – FITmas Challenge Day 10

Orange Coast CrossFit – CrossFit

A: Warm-up (No Measure)

5 Min AMRAP

Row @ 1:55/2:05 pace

*EMOM “Lunge, Lunge, Squat”
Mobility suggestion: 2 Minutes to open posterior chain and shoulders

B: Metcon (Time)

“12 Days of Christmas”

40 Min Time Cap!

1 Deadlift @ 80% of 1RM

(Share bars if needed)

2 Ring Muscle Up

3 Squat Snatch (135/95)

4 Bar Hop Burpees

5 HSPU

6 Toes 2 Bar

7 Tripple Unders

8 DB alt Clean & Jerk (45/25)

9 DB Sit-Up w/ DB

10 DB Single Arm FR Lunges (5 each side)

11 Russian KBS (88/72) or AHAP

12 sets of 1 Wall Walk + 1 Strict C2B

Pull Up

* Tripple Under scale = Double Under. No Singles allowed today 🙁
* SCALE AS NEEDED *

Complete this workout as if you were going through the ‘12 Days of Christmas’ song.

Start with one deadlift, then do two Ring Muscle Up and one Deadlift. Then three Squat Snatches, two Ring Muscle Ups, one Deadlift, etc…

Singing is encouraged! Congratulations to all that completed the 10 days!”

Prizes will be given out on Monday.

THURSDAY – FITmas Challenge Day 9

Orange Coast CrossFit – CrossFit

Did you really think you were going to get a rest day!?
This is where we separate the warriors from the pack.

A: Warm-up (No Measure)

5 Min AMRAP

5 Cal Ski or bike

20 Jump Jacks

5 Burpees

20 alt Lunges

* Warm up pace BUT move with a purpose. We want to elevate heart rate before this workout.

B: Metcon (Time)

For Time: 40 Min CAP!

180 Wall Balls (20/14)

**For every break from 0-80 reps, you must perform the following:

1 Round:

400m Run

30 KB Swings (B/G)

30 Box Jumps (24/20)

**For every break from 80-140 reps

2 Rounds of “DT”

12 Deadlifts(155/105)

9 Hang power cleans

6 Shoulder to Overhead

**If you break from 140-180, you must perform

(only have to complete once)

” Baby Fran”

21-15-9

Thruster (45/25)

Pull-Up
On the days we feel most beat up are the days we must fight and push through the most. You’ve made it this far, lets see what you are truly capable of…

Leave the ego at home with this workout. If you know you cannot do 30-40 unbroken wall balls at the RX weight choose a lighter weight. If you cannot complete a round of “DT” unbroken at RX weight GO down.

WEDNESDAY – FITmas Challenge Day 8

Orange Coast CrossFit – CrossFit

A: Warm-up (No Measure)

5 Min AMRAP

– 50m Run

– 36 ft Bear Crawl

– 2 alt elevated Scorpion Stretch

– 1 inchworm

B: Metcon (Time)

For Time: 45 Min Time Cap!

[Partner up for row portion ONLY]

0-20 Min Clock:

4,000m Row

*Parter “A” Rows 500m while Partner “B” holds a Plank. (can be side)

* at the 2,000m mark Parter “B” will hold a Wall-Sit while Partner “A”

Rows 500m

right into….

20-45 Min Clock

3 Mile Run
For the Challengers who complete this one under 40 minutes, you will receive an additional prize with your 10 day completion prize.

* If you are unable to run you will spend 25 Minutes on the Assault Bike

TUESDAY – FITmas Challenge Day 7

Orange Coast CrossFit – CrossFit

A: Warm-up (No Measure)

7 Min AMRAP (Warm up pace)

– Scap Push Up+HR Push up x 10 reps

– 50m High Knees/ Butt-Kickers

B: Metcon (Weight)

For Time: 40 Min Time Cap!

100 Bench Press (135/85lbs)

* Every break = 400m Run

50 alt DB Renegade Row (45/25lbs)

* Every break = (1) Man Maker

in remaining time…..

Establish a 1RM Power Clean
Bench Press can be completed with 3-4 athletes at the same station. Partner up with people who will be pressing a weight that is similar to yours. As soon as “Partner A” set is done and they take off on their run “Partner B” will begin his set.

You WILL hit muscle failure.

SPOT EACH OTHER or know your limit.

Bench Press sets should be done in 5 sets or less. Use that info to determine the weight you choose.

***There is NO rest in this workout. If & when you complete a section, you will go on to the next until your 1RM is completed.

MONDAY – FITmas Challenge Day 6

Orange Coast CrossFit – CrossFit

For those of you that completed workouts this weekend for the FITmas challenge and did NOT sign in or were not able to. Please email me specifying the date and which workout you completed to receive the credit.
One more week till we get to celebrate at the [OCCF] Christmas Party!

A: Metcon (No Measure)

40 Min Clock!

0-7 Min Clock

“CrossFit Open 12.1”

AMRAP Burpees to target 6″ above their MAX reach

7-20 Min Clock

400m Walking Lunges w/ plate (15lbs/10lbs)

20-30 Min Clock

21-15-9

Deadlift (225/155)

Strict Pull Up

30-40 Min Clock

1 Round for Time:

50 alt leg lifts over DB or KB

100 DU’s/300 Singles

(in 3 sets or less)

* If your DU’s are NOT done in 3 sets or less your 1 round for time turns into 2 rounds for time. If you are unable to do DU’s you will automatically do 2 rounds. In this specific scenario it pays to know the movement. Good reminder to not get complacent with skill practice.