CrossFit WOD, January 22, 2022

Saturday

Warm-up
Warm-up
LINE DRILLS (4:00 Max)
25’ Knee Hugs
25’ Quad Pulls
25’ Toe Walk
25’ Heel Walk
25’ Toy Soldiers
25’ Samson Lunges
25’ High Knees
25’ Butt Kickers

Into…

AMRAP x 5 MINUTES*
100m Run
10 Air Squats
10 Step Ups

*At 2:30 mark, swap to:
100m Run
10 MB Thrusters
10 Box Jumps

Workout
Kelly
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

Partner Workout Option
Metcon
IN TEAMS OF 2…

AMRAP x 30 MINUTES*
400m Run
60 Box Jumps (24/20)
60 Wall Balls (20/14)|(14/10)

*Partner 1 works while Partner 2 rests. Alternate as needed on the BJ and WB. Partners run the 400m together carrying the ball. Ball can be passed back and forth as needed.

(Score is Rounds + Reps)

KG WB: (9/6)|(6/5)

Cool Down
Warm-up
FOR RECOVERY
2:00 Plantar Smash (R)
2:00 Plantar Smash (L)
2:00 Pigeon Stretch (R)
2:00 Pigeon Stretch (L)

(No Measure)

CrossFit WOD, January 21, 2022

Friday

Warm-up
Warm-up
2 Sets
5 Inch worms + Downward Dog
10 Deadlifts
10 High Pulls
10 Elbow Punches

Into…

2 Sets
5 Broad Jumps
5 Dynamic Push-Ups *
5 Muscle Cleans
5 Strict Press

*Athletes aggressively push through the floor on the way up. Ideally hands are coming off the ground a bit, but it’s not necessarily a requirement.

Strength
Metcon
ON A 16:00 RUNNING CLOCK…
Build to a Heavy 2-Rep Power Clean + Push Jerk

(Score is Weight)

Workout
“THE CALI BEAR”
EVERY :30 FOR 20 MINUTES
1 Power Clean & Jerk (155/105)

*Beginners should scale weight to a moderate load and perform 2-3+ reps on the minute, resting as needed to ensure proper mechanics.

CrossFit WOD, January 20, 2022

Thursday

Warm-up
Warm-up
3 ROUNDS
1:00 Bike
20 Crunches
15 Banded Pull Aparts
10 Scap Pull-Ups*
5 Ring Rows w/ Pause at Top

*1st Round perform 10 Scap Pull-Ups
2nd Round perform 5 Hanging Shoulder Circles Forward, and 5 Backwards
3rd Round perform 10 Small Kip Swings

Skill
Metcon
ON A 10:00 RUNNING CLOCK…
Practice Kipping and Butterfly C2B Pull-Ups

(No Measure)

Workout
Metcon
2 SETS
AMRAP x 8 MINUTES
15/12 Cal Bike
10 Chest to Bar Pull-Ups
15 Sit-Ups

*Pick up where you left off.

-Rest 2:00 b/t Sets-

(Score is Rounds + Reps)

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

(No Measure)

CrossFit WOD, January 19, 2022

Wednesday

Warm-up
Warm-up
2 ROUNDS
20 Mountain Climbers
10 PVC Pass Through
10 Jumping Squats

1-2 ROUNDS
10 Up-Downs
5 PVC Wide Push Press (Behind Neck)
5 PVC OHS

Strength
Overhead Squat (4×3*)
*All working sets @ Heavy weight. If you have a 1RM OHS, this should be roughly 90+%. Focus on perfect movement.

Week 3 of 8

(Score is Weight)

Workout
Metcon
3 ROUNDS FOR TIME
15 Bar Facing Up-Downs
5 Hang Squat Snatch (135/95)|(95/65)

(Score is Time)

KG BB: (60/42.5)|(42.5/30)

Optional Finisher
Metcon
3 ROUNDS FOR TIME
50 Air Squats
15 Hand Release Push-Ups

(Score is Time)

CrossFit WOD, January 18, 2022

Tuesday

Warm-up
Warm-up
EMOM x 8 MINUTES
MIN 1 – :45 Row @ Mod Pace
MIN 2 – :45 Push-Up to Pike
MIN 3 – :45 Single Unders*
MIN 4 – :45 Quad Heel Taps

*Switch to Double Unders on Second Round

Strength
Metcon
4 SETS FOR QUALITY
4 Tempo Strict HSPU or 6 Pike Push-Ups (21X1)
250/200m EZ Row

-No additional rest b/t Sets-

(No Measure)

Workout
Metcon
EVERY 4:30 x 4 SETS
500/400m Row
12 Handstand Push-Ups*
50 Double Unders

*Strict Optional

(Score is Slowest Set)

HSPU Option 1: Pike Push-Up
HSPU Option 2: DB Strict Press (Athlete Choice)

CrossFit WOD, January 17, 2022

Monday

Warm-up
Warm-up
2 Sets
100m Run @ Easy Pace
10/10 Leg Swings
25’ High Knees
25" Butt Kickers
25’ High Skips

Into..

2 Sets
100m Run @ MOD Pace
10 Up-Downs
10 Lunges
5/5 DB Deadlifts
5/5 DB High Pulls

Extended Warm-up
Metcon
3 SETS
400m Run

-Rest 3:00 b/t Sets-

(Score is Slowest Run)

Workout
Metcon
FOR TIME
40 Alt. DB Clean (50/35)|(35/20)
40 Alt. Single DB Front Rack Lunges**
800m Run
20 Alt. DB Clean (50/35)|(35/20)
20 Alt. Single DB Front Rack Lunges
800m Run
40 Alt. DB Clean (50/35)|(35/20)
40 Alt. Single DB Front Rack Lunges

**DB Held across the chest.

(Score is Time)

KG DB: (22.5/15)|(15/10)

CrossFit WOD, January 16, 2022

Sunday

Warm-up
Warm-up
AMRAP x 8 MINUTES
8 Scap Push Ups
5 Push Ups to Down Dog
5 Push Ups (:03 Negative)
8 Med Ball Cleans
8 Med Ball Push Press Shots (Don’t Squat – Push Press into Toss!)

Skill
Metcon
ON A 10:00 RUNNING CLOCK…
Practice HS Hold or HS Walk

(No Measure)

Workout
Metcon
FOR TIME*
10-20-30-40-50
Sit-Ups
Wall Balls (20/14)|(14/10)**

*After each full set, perform 3 Wall Walks.
**Option to use (30/20) wall ball.

(Score is Time)

KG WB: (9/6)|(6/5)

Partner Workout Option
Metcon
IN TEAMS OF 2…

FOR TIME*
20-40-60-80-100
Partner Wall Ball Sit-Ups (20/14)|(14/10)**
Wall Balls

*Split work as needed. P1 works while P2 rests. After each full set, perform 4 Wall Walks as a team.
**For the WB Sit-Ups, P1 does sit-up with ball then hands it to P2 who does rep #2 with ball and so on.
***Option to use (30/20) wall ball.

(Score is Time)

KG WB: (9/6)|(6/5)

CrossFit WOD, January 15, 2022

Saturday

Warm-up
Warm-up
AMRAP x 4 MINUTES
3 Inch Worms
3/3 Suitcase Deadlifts
9 Scap Pull Ups

Into…

AMRAP x 4 MINUTES
6 Kip Swings
9 Barbell Deadlifts
12 Up Downs

Workout
RUNYAN
AMRAP x 24 MINUTES
21 Burpees Over Bar
7 Deadlifts (@1.5x Bodyweight)
10 Pull-Ups

(Score is Rounds + Reps)

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

(No Measure)

CrossFit WOD, January 14, 2022

Friday

Warm-up
Warm-up
2 Sets (10:00 CAP)
1:00 Bike (ez)
10 Groiners
10 PVC Pass Throughs
10 PVC Overhead Squats

Into

2-3 Sets (Time dependant) *
:45 Bike (mod)
5 Inch Worms
5 Overhead Squats
:20 Pause in the bottom of OHS

*Can be performed with an empty Barbell after the first round.

Strength
Overhead Squat (2×3)
2×6
2×3
Overhead Squat

*All working sets @ Mod-Heavy weight. If you have a 1RM OHS, the sets of 6 should be roughly 85%, the sets of 3 should be roughly 90%. Focus on perfect movement.

Week 2 of 8

(Score is Weight)

Workout
Metcon
EMOM x 16 MINUTES
MIN 1&2 – 20/15 Cal Bike + Max Overhead Squats (75/55)|(45/35)
MIN 3 – 15 Hang Power Snatch
MIN 4 – Rest

(Score is Lowest Reps)

KG BB: (35/25)|(30/20)

CrossFit WOD, January 13, 2022

Thursday

Warm-up
Warm-up
EMOM x 6 MINUTES
Min 1 – :20 Bootstrappers + :20 DB Deadlift
Min 2 – :20 Singles + :20 Up-Downs
Min 3 – :20 Shoulder Taps + :20 DB Bent Over Row

Extended Warm-up
Metcon
ON A 10:00 RUNNING CLOCK…
ROWLING*

*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 6 Jumping Jacks. For example, if the athlete hit 103m, they would perform 3 Burpees and 18 Jumping Jacks. 5 Meter penalty cap.

Workout
Metcon
FOR TIME
1000/800m Row
12 DB Up-Downs (50/35)|(35/20)
65 Double Unders*
800/600m Row
12 No Push-Up Renegade Row**
55 Double Unders
500/400m Row
12 DB Up-Downs
45 Double Unders
250/200m Row
12 No Push-Up Renegade Row
35 Double Unders

*Option for "Unbroken" DU. If miss, start set over at 0.
**Row R + Row L = 1 Rep.

(Score is Time)

KG DB: (22.5/15)|(15/10)