CrossFit WOD, January 18, 2021

Monday

Warm-up
Warm-up
3:00 Bike*

Into…

2 ROUNDS
10 Reverse Lunges
7/7 DB Russian Swing
5/5 DB Upright Row

Into…

2 ROUNDS
10 Jumping Lunges
7/7 DB Hang Power Clean
5/5 DB Overhead Press From Split**

*Increase pace each minute: start easy, increase to moderate, then moderate-hard.
**In a split stance position, press from shoulder to OH.

Workout
Metcon
AMRAP x 10 MINUTES
8 Alt. DB Hang Split Snatch (50/35)|(35/20)
12 Sit-Ups

-Rest 1:00-

AMRAP x 3 MINUTES
Max Cal Bike

(Score is Rounds + Reps)

KG DB: (22.5/15)|(15/9)

Finisher
Metcon
3 SETS FOR QUALITY*
:30 Hollow Body Flutter Kicks
:30 Superman Hold
12/12 Slow Single DB Supported Row (Athlete Choice)

*No Rest b/t Flutter Kicks and Superman Hold.

-Rest 1:30 b/t Sets-

(No Measure)

CrossFit WOD, January 17, 2021

Sunday

Warm-up
Warm-up
AMRAP x 4 MINUTES
10 Alt. Cossack Squat
10 Groiners
10 Up-Downs

Immediately into…

AMRAP x 2 MINUTES
Max Inchworms w/ Push-Up

Immediately into…

AMRAP x 4 MINUTES
10 Bootstrappers
10 Scap Pull-Ups
10 Tuck-Ups

Workout
Jay
AMRAP x 20 MINUTES*
22 Air Squats
12 Toes to Bar
9 Burpees

*Weight Vest Optional

(Score is Rounds + Reps)

Finisher
Metcon
TABATA (8 SETS, :20 ON /:10 OFF)
TABATA 1 – Slam Ball Russian Twists (Athlete Choice)
TABATA 2 – Weighted Glute Bridge March

(No Measure)

CrossFit WOD, January 16, 2021

Saturday

Warm-up
Warm-up
400m Group Run

Immediately into…

3 SETS (w/ Empty Barbell)
5 Slow Good Mornings
10 Behind the Neck Alt. Elbow Punches
5 Back Rack Squat Jumps
5 Broad Jumps (No Barbell)

Workout
Metcon
5 ROUNDS FOR TIME
400m Run
5 Power Clean (115/75)|(75/55)
10 Hang Power Clean

(Score is Time)

KG BB: (50/35)|(35/25)

Partner Workout Option
Metcon
IN TEAMS OF 2…

3 ROUNDS FOR TIME
400m Run
20 Power Clean (115/75)|(75/55)
30 Hang Power Clean

*Run is completed together. While P1 works on the barbell P2 holds the plank. Switch as needed

(Score is Time)

KG BB: (50/35)|(35/25)

CrossFit WOD, January 15, 2021

Friday

Warm-up
Warm-up
2 ROUNDS
10/10 Thoracic Rotations
10 Scap Pull-Ups
10 Alt Groiners

Into…

AMRAP x 6 MINUTES
10 Tight Kipping Swings
10 Alt Box Step Ups (lower than workout height)*
10 Empty BB Strict Press

*Switch to Box Jumps at 3:00

Skill
Metcon
EMOM x 10 MINUTES
MIN 1 – Bar or Ring Muscle Up Practice
MIN 2 – 3 Cycled Push Jerk (Building)*

*Bar comes from the floor. Loading should stay moderate and focus on cycling reps.

(No Measure)

Workout
Metcon
AMRAP x 12 MINUTES
3 Ring or Bar Muscle Up
6 Push Jerk (155/105)|(115/75)
9 Box Jumps (30/24)

(Score is Rounds + Reps)

MU Option 1: Jumping Ring or Bar Muscle Up
MU Option 2: 6 Ring Rows or Strict Pull-Ups

KG BB: (70/55)|(50/35)

Cool Down
Warm-up
FOR RECOVERY
5:00 Foam Roll Upper Back

(No Measure)

CrossFit WOD, January 14, 2021

Thursday

Warm-up
Warm-up
4 ROUNDS
1:00 Bike, Run, Row, Ski*
20 Alt Lunges**
10 Plank Rotations

*Athlete choice.
**Switch to Box Step Ups after 2 Rounds.

Workout
Metcon
EMOM x 25 MINUTES*
MIN 1 – :45 Max Single DB Front Rack Step-Ups (35/20)|(20/15)/(24/20)
MIN 2 – :45 Max Strict Box or Ring Dips
MIN 3 – :45 Plank Hold (Plate on Back Optional)
MIN 4&5 – 1:45 Run, Bike, Row, or Ski

*Weight Vest Optional

(No Measure)

KG DB: (15/9)|(9/7)

Optional Finisher
Metcon
EMOM x 8 MINUTES
MIN 1 – :45 Max Cal Bike
MIN 2 – :45 Hollow Hold

(Score is Total Reps)

CrossFit WOD, January 13, 2021

Wednesday

Warm-up
Warm-up
-GENERAL WARM-UP-

AMRAP x 5 MINUTES
30 Single or Double Unders
10 Tempo Air Squats (2121)
10 Intentional PVC Passes (belly tight!)
10 Single Plate Press (:01 Pause OH)

*After the general warm-up, grab an empty barbell and perform 2 very intentional sets of the OHS drill below!

-QUICK OHS DRILL-

2 SETS w/ Empty Barbell…
5 Hang Muscle Snatch
5 Behind the Neck Press (Snatch Grip)
:10 Active OH Hold (Pressing Up Strong!)
3 Very Intentional ¼ or ½ OHS (Press Butt and Hips Back…Squat to ¼ or ½ Depth and Stand Strong)

Strength
Overhead Squat (3×5)
3×5
Overhead Squat (Moderate-Heavy)*

*Same weight across for all sets.

(Score is Weight)

Workout
Metcon
FOR TIME
20-16-12*
Alt. DB Squat Snatch (50/35)|(35/20)
Up-Downs Over DB

(Score is Time)

KG DB: (22.5/15)|(15/9)

CrossFit WOD, January 12, 2021

Tuesday

Warm-up
Warm-up
2:00 Bike

2 ROUNDS
10 Toe Touch Jumping Jacks
10 Banded Pull Aparts
20 Shoulder Taps

Into…

2 ROUNDS*
10 Scap Pull-Ups
5 Tempo Ring Rows
10 Scap Push-Ups
5 Tempo Knee Push-ups

*Perform slow :03 descent on each rep for the Tempo Ring Row and Tempo Push-Ups.

Skill
Metcon
3 SETS
Max Pull-Ups*

-Rest as Needed b/t Sets-

*End set before grip or mechanics fail.

(Score is Reps)

Workout
Metcon
AMRAP x 5 MINUTES
5 Strict Pull-Ups
7 Hand Release Push-Ups

(Score is Rounds + Reps)

-Rest 2:00-

AMRAP x 5 MINUTES
Max Cal Bike

(Score is Reps)

-Rest 2:00-

AMRAP x 5 MINUTES
5 Pull-Ups*
7 Hand Release Push-Ups

*Chest to Bar optional.

(Score is Rounds + Reps)

CrossFit WOD, January 11, 2021

Monday

Warm-up
Warm-up
1 ROUND
20 Single Unders
10 Right Leg SU
10 Left Leg SU
20 Alternating Legs SU
10 Left/Right Hop SU
10 Forward/Back Hop SU
:20 Single + Single + High Jump
10 Single Tap Penguin Hop
10 Double Tap Penguin Hop
:20 Single + Single + Double
:20 Double Under Practice*

Into…

2 ROUNDS
10 BB Good Morning
20 Shoulder Taps
5/5 SA DB Bent Over Row

*Perform another set of Single+Single+Double. Or perform Single+Double. Or perform just Doubles.

Strength
Metcon
E2MOM x 14 MINUTES
5 TNG Deadlifts
Immediately into…
:30 Max Double Unders

*Build from Moderate to Heavy.

(Score is Weight)

Workout
Metcon
3 ROUNDS FOR TIME
6 Deadlifts (315/225)|(225/155)
12 No Push-Up Renegade Row (35/20)|(20/10)*
72 Double Unders

(Score is Time)

KG BB:(143/93)|(100/70)
KG DB: (15/9)|(9/7)

CrossFit WOD, January 10, 2021

Sunday

Warm-up
Warm-up
AMRAP x 5 MINUTES
10 Narrow Stance Squats
5 Push-Up to Pike
10 Squat Jumps
5/5 Single Leg V-Ups

Immediately into…

AMRAP x 5 MINUTES
10 Alt. Curtsey Squats
5 Push Press
10 Front Squats
5 Hanging Knee or Leg Raises

Workout
Metcon
5 SETS ON 3:00 RUNNING CLOCK
12 Alt Pistols or 24 Air Squats
12 Knees to Elbow
12 Power Cleans (95/65)|(65/45)
Max Thrusters in Time Remaining…

-Rest 1:00 b/t Sets-

(Score is Reps)

KG BB: (45/30)|(30/20)

CrossFit WOD, January 9, 2021

Saturday

Warm-up
Warm-up
AMRAP x 5 MINUTES
20 Jumping Jacks
10 Tuck Jumps
10 KB Deadlifts
5 Russian KB Swings
:30 Goblet Front Squat Hold

ROWLING (ON A 10:00 RUNNING CLOCK)
Athletes will take 5-7 attempts (Depending on time) to Row as close as they can to getting EXACTLY 100m on the monitor. For every meter, over or under (+ or -), 100m when the monitor stops counting, they must do 1 Burpee and 2 Sit-Ups. For example, if the athlete hit 103m, they would perform 3 Burpees and 6 Sit-Ups.

Workout
Metcon
2 ROUNDS FOR TIME
50/40 Cal Row
50 KB Swings (53/35)|(35/26)
50 Box Jump Overs (24/20)

(Score is Time)

KG KB: (24/16)|(16/12)

Partner Workout Option
Metcon
IN TEAMS OF 2…

AMRAP x 20 MINUTES*
100/80 Cal Row
100 KB Swings (53/35)|(35/26)
100 Box Jump Overs (24/20)

*P1 works while P2 rests, split work as needed.

(Score is Time)

KG KB: (24/16)|(16/12)