WorkoutIt’s Christmas month and is definitely winter! Cold weather training is in full effect…

The track suit bottoms and long sleeve tops are out (at least until the first rep of a workout). This is a sign that we are winter training. November was a good month, I felt like I got a lot stronger, however in December I want to get more conditioning back. Also, I’m at my heaviest weight for a while, 90kg, so we’ll see how this changes through December…


A) On the Minute x 5
5 Touch and Go Power Clean and Jerks

B) 5 Rounds On the 4:00
30 Air Squats
20/15 Calorie Row
7 Clean and Jerks (135/95)

C) Barbell Reverse Lunge
2 x 20 (Total Steps)

Today was actually not to bad. Rounds took just over 2 minutes on the workout. For the strength part I went at 70kg just to move well as I felt quite beat up. Lunges also at 70kg, these will be felt tomorrow though!


A) Strict Handstand Push-ups
18 Strict Handstand Push-ups, Rest 1:00
16 Strict Handstand Push-ups, Rest :45
14 Strict Handstand Push-ups, Rest :30
12 Strict Handstand Push-ups, Rest :15
10 Strict Handstand Push-ups

B) For Time:
20 Power Snatches (50kg)
20 Barbell-Facing Burpees
20 Overhead Squats (50kg)
20 Barbell-Facing Burpees
20 Squat Snatches (50kg)

C) Midline
3 Sets, Not For Time:
10 Glute Ham Raises
20 GHD Sit-Ups
10 Hip and Back Extensions
20 Empty Barbell Good Mornings

A tough workout today, shoulders felt it in the OHS an it’s hard to breathe in -4!!! Roll on warmer months. A find day of training though. 8:50 on the workout.


A) Ring Muscle-Ups
3 Sets:
25% Max Ring Muscle-Ups
8 Barbell-Facing Burpees
20% Max Ring Muscle-Ups
8 Barbell-Facing Burpees
15% Max Ring Muscle-Ups
Rest 3:00 between sets


Row 2 Minutes – Rest 1 Minute x 7 Rounds

C) Snatch
2×2 @ 74%
2×2 @ 78%
2×2 @ 82%

D) Back Squat
On the Minute x 5:
5 Back Squats – 76% (133kg)

Although low numbers, the muscle ups felt pretty easy today, even had a few risers.


A) 3 Rounds:
10 Front Squats (82.5 kg)
20 Chest to Bar Pull-Ups
50 Double Unders

B) 5 Rounds:
Every 2:00 (On the 0:00, 2:00, 4:00, 6:00 and 8:00):
Row 25/18 Calories
Any Time remaining, Max Kipping Handstand Push-ups

C) Deadlift
4 Sets of 15:
Unbroken Deadlifts (102.5 kg)
Rest as little as needed between rounds. Compare to last week’s 3×20.

What a start to the session this morning. That workout kicked me in the face. My chest-to-bar were awful. They are always hit and miss but today they felt like pushing water uphill. I took 8:32 on a workout that should be in the 6-7 minute range.

The second piece was another lovely deceptive piece. Turns out rowing and handstand work is terrible. My shoulders fell off. 15, 8, 7, 7, 10.

Finally, the deadlifts saved the session as these felt miles better than the set of 20 x 3 from last week.


A) Barbell Cycling
Every :90 Seconds x 5
On the 0:00 – 1 Power Clean
On the 0:20 – 1 Hang Squat Clean
On the 1:00 – 1 Squat Clean
From the 1:00 – 1:30 – Change weights + Rest

Round 1 – 60%
Round 2 – 70%
Round 3 – 75%
Round 4 – 80%
Round 5 – 85%

Rest 1:30 (7:30-9:00)

On the Minute x 5 – 1 Heavy Squat Clean

B) 3 Rounds:
20 Hang Power Cleans
20 Front Squats
20 Push Press
(42.5 kg)

The lifting wasn’t spot on this morning. I used lifters and felt like my balance was way off! I hit all of the percentage work okay and then worked up to 130kg on the heavy single. I wanted 140kg but it wasn’t happening this morning.

The workout was an odd one, not heavy so I was able to focus on technique and moving well. However, it burnt the hell out of my shoulders!


A) Strict Handstand Push-ups
17 Strict Handstand Push-ups
Rest 1:00
15 Strict Handstand Push-ups
Rest :45
13 Strict Handstand Push-ups
Rest :30
11 Strict Handstand Push-ups
Rest :15
9 Strict Handstand Push-ups

B) Conditioning
8 Rounds, On the 3:00
21 Calorie Row
15 Burpee’s

Score is slowest round

C) Midline
Not For Time:
2:00 L-Sit Hold
2:00 L-Pull-Up Hold
2:00 GHD Hold

Handstand’s were good today, the sets felt really smooth but I did have to break the 9’s into 6 and 3.

The workout was a nice break from loading and a sprint workout which I enjoy. Rounds took around 1:20 so just over a 1:1 work/rest workout.

Finally, if I don’t have good abs tomorrow after that midline work I give up. A very, very tough finisher.


A) 3 Rounds, Not For Time:
30/24 Calorie Row
2 Sets of 25% Max Unbroken Muscle-ups

B) AMRAP 20:
30 Dumbbell Snatches (22.5kg)
30 Box Jumps (24/20)
30 Calorie Row
30 Toes to Bar

C) Pausing Snatch
2×2 @ 72%
2×2 @ 76%
2×2 @ 80%
One second at knee level

D) Back Squat
On the Minute x 5:
5 Back Squats – 74%

Today took a long time! The first workout was more of a technique piece that actually got surprisingly tough but I felt good on the rings, the aim is to cut rest down.

As for the main workout, well this was a tough one. Jumping is still such a weakness (partly mental) after my knee. I step down which slows things and got 15 toes-to-bar into round 3.

Finally the lifting element was very tough and fatigued. However. this is good as in Crossfit we won’t be fresh when performing strength movements. 82, 84, 88 kg on the snatch waves and 130 kg on the back squats – legging hell.


A) With a Running Clock:
0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (60kg)
10:00 – 13:00 – Rest
13:00 – 20:00 – 800m Run, Max Power Snatch (50kg)
20:00 – 23:00 – Rest
23:00 – 27:00 – 400m Run, Max Thrusters (42.5kg)

This was awful! I hoped to go touch and go on the clean and jerk/snatch but was at singles from the off. It really burnt the legs out and go very gassy on the thrusters. I hit 25 clean and jerk, 21 snatch and 30 thrusters.


A) AMRAP 10:
7 Alternating Dumbbell Snatches (30 kg)
10/7 Calorie Row
7 Burpees over Rower

B) On the 2:00 x 7:
10 Chest to Bar Pull-Ups + 3 Hang Squat Snatches

Build progressively on the snatch

C) 3 Sets of 20:
Unbroken Deadlifts (100kg)

An interesting start to December! The dumbbell is the heaviest I’ve used in  workout but it moved quite well which surprised me. I got 6 rounds plus 5 calories.

The snatch portion I massively overestimated. I thought I could hit in the mid 90kg’s but was wrong. I worked up to 80kg and was actually happy with that.

Deadlift work is weakness work for me. I was actually happy to hit all sets unbroken with good form (ish)!!!

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