Week of Dec 23 - Dec 29
- Jocelyn Rylee
- Dec 22, 2024
- 2 min read
Updated: Dec 26, 2024
There are ways to eat, drink, and be merry with your loved ones over the holidays without totally derailing your fitness. In this clip from episode 079, Jocelyn and David talk handy tips and tools we have available to you at CrossFit BRIO to stay on track through December. No need to arrive at January feeling like a total bag of sh*t!
Visit crossfitbrio.com/outsidethebox for at-home workout ideas for when you holiday plans take you away from the gym.
Workouts for the Week
Monday Dec 23
OT3M x 10
Odd)
Back Squat x 3
DB Bench or Press x 6
Even)
25/18 Cals or 90 secs
Tuesday Dec 24
Class times today: 6am, 8am, 9:15am, 10:30am, 11:45am
12 days of Fitmas
1 Wall Walking in a Winter Wonderland
2 Golden Ring Dips
3 CTB Pull Up On the Roof Top
4 Santa Sit Ups (with DB)
5 Wine Goblet Squat
6 Mistle Toe to bar
7 Partridge in a Burpee
8 Snatching through the snow (1 DB)
9 What's in the Box Jumps (30"")
10 DB Lunging all the way ha ha ha
11 Deck the Halls with HSPU
12 Frosty the Snow Man Makers (1 DB)
Compare to Dec 24 every year!
Wednesday Dec 25
Thursday Dec 26
Class time today: 10am
"Chad"
1,000 Box Step-Ups (20 in)
Wear a Ruck Pack (45/35 lb)
Scaled Option
60 min AMRAP
50 Step ups
25 Cal Row or Bike
Compare to Dec 26
CHAD1000X is a CrossFit Hero workout written in honor of Navy SEAL Senior Chief Chad Wilkinson, who died by suicide on Oct. 29, 2018. Chad is survived by his spouse, Sara, a former CrossFit Seminar Staff flowmaster, and children, Kinsley and Hudson; as well as countless other friends and family.
The CrossFit community joins together in thousands of CrossFit affiliates and garage gyms around the world to tackle this workout in Chad’s memory, raising funds to support The Step Up Foundation, an organization Sara founded in Chad’s honor.
While the holidays are a time of joy and celebration, we know this can be a time of difficulty and suffering for many. Our family having been closely affected by the tragic consequences of severe depression and suicide, know that we are always here for you. Please reach out if you ever need help or just someone to talk to.
-David and Jocelyn
Friday Dec 27
Class times today: 8am, 9:15am, 10:30am, 11:45am
20 min AMRAP
1 Snatch
2 Thrusters
3 Clean & Jerk
4 Front Squat
5 Deadlift
Rest 1 min
Start at 95/65 or 135/95 and build. Same weight for whole set.
Compare to Dec. 27/23, April 16/23, Dec. 28/22
Saturday Dec 28
BIG SATURDAY Class times today: 8am, 9:30am
OT90 x 10
Odd) 6 Back Rack Lunge
Even) 1-3 Rope Climb
7 min Row
2 min rest
7 min Ski
2 min rest
7 min Bike
2 min rest
7 min AMRAP
7 Burpees
7 Box Jumps (24/20)
Dec 31/23
Sunday Dec 29
Class times today: 9am, 10:15am
Barbara
5 rounds, each for time, of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
6 min cap each round
rest 3 min between rounds
compare to Jan 30/22
Scaled: 1 min max at each movement.
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