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Friday 12/21/2018

Bladium Crossfit Holiday Schedule

We will be closed 12/25/2018 and 1/1/2019. Bladium Fitness will be closed 12/25 and open 7am-2pm on the 1st.

Monday 12/24 and 12/31 we will have only one coached class at 9:15. The rest of the schedule will remain the same.

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

50 partner pullovers

1500 m team row. Conga line style, divide class in half with 1 person on a rower and one behind. 1st group rows for 20 sec then gets off and advances to next rower. Person behind rower then rows for 20 sec (10 sec transition time). Continue this rotation until each rower has gone 1500 m.

Workout Warmup:

Get stations set up and do several reps of each movement.

Workout:

For Time, 12 Days of Christmas

1 Sumo Deadlift High Pull (75/55)

2 Thrusters (75/55)

3 Push Press (75/55)

4 Power Cleans (75/55)

5 Power Snatches (75/55)

6 Kettlebell Swings (24/16kg)

7 Pull-ups

8 Knees-to-Elbows

9 Box Jumps (24″/20″)

10 Double Unders

11 Burpees

12 Overhead Walking Lunge Steps (45lb/25lb Plate)

Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.

Lift:

Friday (Session Three)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Receiving Position x 5 reps

Build over the course of the 3 sets.

Followed by…

Every 90 seconds, for 6 minutes (4 sets):
3-Position Snatch x 1 rep

(Perform a Hip Snatch, followed by a Snatch from the knee, followed by a Snatch from the ground)

Build over the course of the 4 sets. Use this as a warm-up exercise.

B.
Every 90 seconds, for 9 minutes (6 sets):
Snatch x 1 rep @ 86-90%

Focus on consistency today. Make every rep as sharp as possible.

C.
Every 90 seconds, for 9 minutes (6 sets):
Clean + Front Squat + Jerk x 1 rep @ 84-87%

Focus on consistency today. Make every rep as sharp as possible.

D.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat x 3 reps @ 80-85%

E.
Every 90 seconds, for 6 minutes (4 sets):
Push Press x 3 reps @ 90% of your 3-RM Push Press

*Note: If you don’t know your 3-RM Push Press, establish that today instead of doing these sets.

Earlier Event: December 20
Thursday 12/20/2018
Later Event: December 22
Saturday 12/22/2018