Friday – 17 JAN
CROSSFIT
20 min AMRAP
10 Shuttle Runs
20 Box Jumps
10 Burpees
20 Tuck Jumps
10 Jumping Squats
20 Mountain Climbers
10 Plank to Toe Taps
20 Cal Row
Today is just a sweat sesh. Send it. Love it. Do it.
Thursday – 16 JAN
CROSSFIT
Strength
Work to a Heavy Front Squat
METCON
7 min AMRAP
7 Chest to Bar Pull Ups
5 Front Squat 135/95
3 Squat Cleans
*No Rack
WOOO Lifting Heavy!! Let’s get some more PR’s this week! Our METCON today is very Open-esque. The weight should be something you can Front Squat five times. Same weight for both barbell movements. Scales for Chest to Bar Pull Ups should be regular Pull Ups or 14 Ring Rows. Push Hard. Make your transitions fast. It’s only seven minutes
Bootcamp
4 rounds
12 Double DB squat clean and jerks
12 Lateral jump over DBs (over one, over the other, and back is two)
Row 250
Barbell
20 Minutes To Find A Heavy Complex
1 Clean Pull+ 1 Power Clean + 1 Split Jerk
3 Rounds
10 RKBS
10 Reverse hyper’s
10 Glute Ham Raise
Wednesday – 15 JAN
CROSSFIT
METCON
3 Rounds for Time
21 Push Up
15 Push Press 95/65
9 Burpees
500m Row/ 400m Run
Abdominal METCON
For Quality Time:
50 V Ups
50 Sit Ups
We are giving our glutes sort of a rest today. Push ups can be scaled to your knees. Push Press weight should be scaled to keep you moving. This workout should be pretty fast with the last round being a pretty difficult push.
The second part is for time, but the movement should be quality. Quality over rushing.
Tuesday – 14 JAN
CROSSFIT
METCON
EMOM
Even- 30-60 Double Unders
Odd- 2,4,6,8,… etc Deadlifts at 70-75%
Keep adding two Deadlifts each round for as long as you can. Double Unders stay the same. Think of this workout as Death By Deadlifts. You cannot get out on Double Unders. The goal is to do about 40-50 seconds of Double Unders, but stick with the same number of Double Unders the whole workout. If you fail to complete your amount of Double Unders in the minute, just keep going into the next minute and you get less time to do Deadlifts.
BOOTCAMP
8 min AMRAP
15 KB swings
10 goblet squats
5 double tap strict burpees
Rest 2 min
8 min AMRAP
15 KB deadlifts
10 frog jumps
5 inch worms no pushup
BARBELL
1 Snatch + 1 Over Head Squat
Sets 1&2 @60%
Sets 3&4 @65%
Sets 5&6 @ 70%
Set 7 @ 75%
Set 8 @ 80%
Sets 9&10 @ 85%
3 rounds
10 Reverse Hypers
10 Glute Ham Raises
10 Back ext
Monday – 13 JAN
CROSSFIT
Skill
Handstand Walk Practice
METCON
24 min AMRAP
12m Handstand Walk/ 7 Wall Walks
12 Strict Pull ups
12 Strict Ring Dips
96m Walking Lunge (8 times of the 12m Handstand Walk)
Alllllll thhheeee gyyymmmmnnassticcsss, because it’s good for you. This workout was designed to provide some muscular endurance and plenty of time to practice Handstand Walks. Banded Pull Ups are the most suitable scale for Strict Pull Ups, and Box Dips are the best for Strict Ring Dips today
KIDS CLASS
SKILL Hand Stand Wall Kick Ups
EMOM 8 Min
5 negative Hand Stand Push Ups
15 Min AMRAP
12 Strict Press Empty Barbell
24 Meter Bear crawl
12 Jumping Lunges
24 Push Ups.
Sat Jan 11
Partner WOD Split work
For Time
100 calorie row
80 wall-balls (men 20/women 14lbs )
60 box jump overs (men 24”/ women 20”)
40 front rack lunges (men 135 /women 95)
20 rope climbs
50 calorie row
40 wall-balls (men 20lbs/women 14lbs)
30 box jump overs (men 24”/women 20”)
10 front rack lunges (men 135 /women 95)
10 rope climbs
BOOTCAMP
With a partner
120 box step overs
100 KB SDHP
80 lunges
60 KBS
40 pushups
20 slow pullups
Friday – 10 JAN
CROSSFIT
CrossFit Total
Back Squat
Shoulder Press
Deadlift
Score = Sum of the Best of Each Lift
Athlete gets 3 attempts at each lift. Weight must increase after each successful attempt at each movement. Weight may not be decreased after first attempt. A failed rep counts as an attempt. Take back squat and shoulder press (aka: strict press) from the weight rack.
There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session (i.e., athlete cannot leave the area to rest or perform other activities between the three lifts).
Scaling
Beginning athletes should treat today as an opportunity to practice and get comfortable with heavy lifts. This should not be a super big grind. The objective for all lifts is to get 3 reps with optimal mechanics at a very heavy load, not the heaviest load. The number of reps allows the coach to catch any big deviation in mechanics at a submaximal weight.
Thursday – 9 JAN
CROSSFIT
METCON 1
10 Rounds for Time:
20 Double Unders
7 Toes to Bar
12 min Time Cap
METCON 2
1000m Row Time Trial
Two METCONs today. There is so much opportunity for fitness. I’m so excited it feels like Christmas again. Scale double unders with Stick Jumps. Scale toes to bar with toes to as high as you can. Time in between METCONs will be dictated by the coach but should be around 5-8 min.
Switch your normal row pace with a faster row pace.
BARBELL
Tall Snatch 6xl Build Up Each Set
Snatch + 1 OHS With A Pause if you miss stay at the previous %
Set1@65%
Set2@ 70%
Set3/4@75%
Set 5@80%
Set6@85%
Find A Heavy Snatch Balance If There Is Time
Wednesday – 8 JAN
CROSSFIT
METCON
3 Rounds for Time:
2 Legless Rope Climbs/ 2 Rope Climbs/ 10 Ring Rows and 10 Knee Raises
20 Box Jump Overs
5 Front Squats 155/105
*No Rack
Accessory Strength
Two sets of max strict pull ups
Today is a classic CrossFit Triplet. Gymnastics, Cardio, and Weightlifting put together in a cocktail of pungent fitness. Scales for legless rope climbs are above. There is no rack for the front squat, so you will need to squat clean or power clean to start the movement. The weight should feel like a really really heavy 5 in the workout, but you should be able to do it unbroken.
Rest 3 or 4 min between sets of pull ups.
kids class
Skill Rope Climbs And Pull Ups
18 min AMRAP
5 pull ups
10 push ups
15 box jump overs
Tuesday – 7 JAN
CROSSFIT
Strength
Work to a Heavy Snatch
METCON
EMOM 12
Even – Burpees over Bar for full minute
Odd – 3 Power Snatch at 70% of Max Snatch Weight
Score is Heavy Snatch weight/ number of burpees
Goal for today is to reach triple extension on all of your snatches. Triple extension means that your ankles, knees, and hips have fully extended before dropping under the bar. See above for a glimpse of Sara Sigmundsdottir in the middle of a clean reaching triple extension.
You normally have rest built into the minute for an EMOM. Today is a bit different. All of your rest is based on how fast you snatch or how you strategize your snatches. The bar will heavy after all the burpees. Just take a deep breath and concentrate and you will be just fine.