WOD Overview – Week of 12/27/21
Monday
Given that it’s the end of the year/beginning of a new year, and we’ve had several months of consistent strength training since we’ve been back indoors since early in 2021, now’s a good time to test/re-test our 1 rep max. You’ll see that on this coming Saturday Jan. 1st we have the CrossFit Total programmed, but if you don’t plan on coming Saturday, you’re welcome to use Monday’s part A. to find your 1 Rep Max Back Squat.
For part B. my intention is to have at least 3 minutes after the “buy in” to go-to-town on the machine. If you struggle with pullups, stay with the down ups instead of burpees as that will save your arms a bit for the pullups. Use a band if you aren’t able to get your chin on top of the pullup bar for each rep. Select a band that prior to the workout starting, allows you to get at least 4 or 5 reps, but not one that you can easily perform 9 or more. Other tips to help are to try gripping the bar with a chin up grip, or a mixed grip. Lastly, and this will likely be the case for most everyone, perform quick, intentional breaks on your pullups BEFORE you have to, not once you are forced to.
A.) Back or Front Squat
5-5-5-5-5
*ascending weights
B.) 9 minute clock for MAX Calories on Machine:
Buy In:
4 Rounds of: (BEEF 5 Rounds)
7 Strict Pullup
7 Down Ups (ADV. Burpees)
12 Jumping Air Squat
then Max Calories Any Machine in time remaining
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Tuesday
I’ve programmed this format with many different exercises and it’s always been effective. And while this time I’m adding in a middle portion, it’s not to add additional variety, rather, to practice some of the higher skill movements while fatigued, but not completely exhausted. Whichever movement and level (Rxd, ADV., Beef) you choose, you should be able to complete the movement in 3 minutes or less, which will give you 1 minute of rest after part A., time to complete the movement, then 1 additional minute of rest before starting part C. Only choose the strict pullups if you missed them on Monday.
A.) Alternating Every Minute for 10 minutes:
Even Minute: Max Calories Machine
Odd Minute: Max Rep D-Ball or Sandbag Over the Shoulder
B.) 5 minute clock: choose only 1 movement to complete
2 Rope Climbs (ADV. 4) (BEEF 5)
50 Double Unders (ADV. 100) (BEEF 150)
30 ft. Handstand Walking(accumulate in any increments) (ADV. 60 ft.) (BEEF 90 ft.)
12 Strict Pullups (ADV. 8 (men) / 6 (women) Bar Muscle Up)
(BEEF 12/9 Bar MU) (Bison 15 (men) / 12 (women) Ring MU)
C.) Alternating Every Minute for 10 minutes:
Even Minute: Max Calories Machine
Odd Minute: Max Rep Wall Ball
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Wednesday
Originally programmed back in June of this year, then again at the end of September. Now most people will have an oppotunity to retest. It’s been long enough time to allow for some fitness improvements to take place, but not so long that you forgot your strategy or how you approached it your first go around. Given the low rep scheme and the 2 minute rest, the intention is to be able to move “quick” the whole time. Don’t get enticed by a heavier barbell if you can’t at the very least do very quick singles with the weight. Larger classes will need to identify exactly which machine they’ll be using for the second portion to make for a seamless transition during that 2 minute rest.
“Dueling Banjos” – compare 6/28/21 & 10/1/21
5 Ground to Overhead 95/65 (ADV. 115/75) (Beef 135/95) (Bison 155/105)
7 Box Jump Overs
5 Ground to Overhead 95/65 (ADV. 115/75) (Beef 135/95) (Bison 155/105)
7 Box Jump Overs
Thursday
Friday
2nd Rep – Squat Clean or Squat Snatch
2:30 ea. Round
200m Run
6 Power Cleans 95/65 (ADV. 115/75) (Beef 135/95) (Bison 9@135/95)
Max Rep Double or Single Unders in the Remaining Time
REST 30 seconds before starting next round
Saturday
100 Pull-ups
200 Pushups
300 Air Squats
1 Mile Run
- Female/Female
- Male/Male
- Coed
- Combined Age 95 or more (guys, girls or mixed partners)
- Combined Age 105 or more (guys, girls or mixed partners)
Workout Details:
- At “3,2,1… Go!” Both partners start the first 1 mile run, together.
- If partner 1 completes the mile while their partner 2 is still running, he or she CAN begin on the Pullups, Pushups, Air Squats, while waiting for partner 2 to finish the run.
- Only 1 person can be working on the pullups, pushups and air squats at time
- Reps can be partitioned however you choose (i.e. straight through, 20 rounds of 5 Pullups, 10 Pushups, 15 Air Squats,…. etc.)
- 1 Partner (presumably the slower runner) CAN start the second mile at any time, leaving the other partner to finish the reps by themself and catch up on the run! This will not only ensure both people get an intense workout, but also allow partner teams to strategize and capitalize on each other’s strengths!
- No reps can left to be performed after completing the second mile run.
- The team’s time is recorded once both partners have completed the second mile run.
- Scaling pull-ups or pushups is fine, as is rowing or biking for those that can’t run…. however, in order to qualify for the prizes both partners must complete pullups, pushups and air squats Rx’d, and both partners must run both miles.
- Weight vests are not required to be qualify for prizes
1 Rep Max Back Squat
1 Rep Max Deadlift
1 Rep Max Strict Shoulder Press
Sunday

8 Deadlifts 165/115 (ADV. 205/145) (BEEF 255/175) (Bison 275/195)
2 Wall Walks (ADV. 15 ft. Handstand Walk) (BEEF 30ft. Handstand Walk) (Bison 45 ft HS Walk)
10 Hanging Knee Raises (ADV. 6 Toes to Bar) (Beef 9 Toes to Bar) (Bison 12 T2B)
15 (men) / 12 (women) Calories Any Machine (BEEF & Bison 18 (men) / 15 (women) Calories Any Machine