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Monday 12/24/2018

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:

40’ Bear crawl

40’ Crab Walk

Then two rounds of:

150 m run

10 air squats

10 push ups

10 knee raises on rig

Workout Warmup:

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

Workout:

  • 1 Burpee Box Jump

  • 2 Strict press 95/65

  • 3 Front squats 95/65

  • 4 Bent over rows 95/65

  • 5 KB C&J 24/16kg

  • 6 Wall Balls

  • 7 G2OH with bumper, 45/25

  • 8 HR push ups

  • 9 V ups

  • 10 Ring rows

  • 11 Mtn Climbers

  • 12 Cal Row

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, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1 – for a total of 364 reps.

Lift:

Monday (Session One)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Split Jerk Position x 5 reps

Followed by…

Every 90 seconds, for 6 minutes (4 sets):
Squat Jerk x 3 reps

If mobility is an issue – stick with the empty bar and work to get lower each set. If mobility is not an issue, build over the course of the 4 sets.

B.
Every 2 minutes, for 12 minutes (6 sets):
Clean & Jerk

*Set 1 = 2 reps @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 90%
*Sets 5-6- = 1 rep @ 90-95%

C.
Every 90 seconds, for 9 minutes (6 sets):
Snatch without moving feet x 1 rep

*Set 1 = @ 70% of 1-RM Snatch
*Set 2 = @ 75% of 1-RM Snatch
*Sets 3-4 = @ 80% of 1-RM Snatch
*Sets 5-6 = @ 80-85% of 1-RM Snatch

(Feet should start in your landing position. Heels can come off the ground but the feet should not move)

D.
In 18 minutes, establish a 1-RM Back Squat

E.
Three sets of:
Supinated Grip Bent Over Row x 8 reps
Rest 60 seconds

Earlier Event: December 23
Sunday Funday 12/23/2018
Later Event: December 25
Tuesday 12/25/2018