CrossFit WOD, January 12, 2022

Wednesday

Warm-up
Warm-up
2 ROUNDS
100m Run
10 Scap Pull-Ups
5/5 DB Arnold Press
:20 Tuck Hold

Into…

1-2 ROUNDS
100m Run
10 Small Kip Swings
5/5 DB Push Press
10 Tuck-Ups

Strength
Metcon
EMOM x 10 MINUTES
MIN 1 – 5-7 or More Strict Toes to Bar or Knees to Chest
MIN 2 – 3 Push Press + 3 Push Jerk (Light)*

*Keep Light & Focus on Cycling. Build little-by-little each set.

(Score is Weight)

Workout
Metcon
FOR TIME
400m Run

Immediately Into…

18-15-12-9
Toes to Bar
Shoulder to Overhead (115/75)|(75/55)

(Score is Time)

KG BB: (52.5/35)|(35/25)

CrossFit WOD, January 11, 2022

Tuesday

Warm-up
Warm-up
3 SETS
8 Step-Ups
8 Plank to Pike
4/4 Staggered KB RDL
8 Quad Heel Taps

Into…

3 SETS
8 Box Jumps
8 Push-Up to Pike
8 KB Sumo Deadlift High Pull
8 Alt. V-Ups

Workout
Metcon
12 ROUNDS FOR TIME
5 Box Jumps (30/24)
10 Push-Ups
15 Russian KB Swing (70/53)|(53/35)

(Score is Time)

KG KB: (32/24)|(24/16)

Finisher
Metcon
4 SETS FOR QUALITY
20 Supermans
1:00 Side Plank

-Rest 1:00 b/t Sets-

*Alt. Sides each Set.

(No Measure)

CrossFit WOD, January 10, 2022

Monday

Warm-up
Warm-up
3 SETS (8:00 CAP)
200m Run
8 Up-Downs
8 Scap Pull-Ups
4/4 Ring Rows
4 Lunge + Lunge + Air Squat

Strength
Thruster (3-Rep Heavy )
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 3-Rep Thruster

(Score is Weight)

Workout
Metcon
AMRAP x 12 MINUTES
100m Run
3 Thrusters (135/95)|(95/65)*
3 Burpee Bar Muscle-Ups

*Every round, Thruster reps increase by 1. For example, 3-4-5-6-etc. BMU stay at 3.

(Score is Rounds + Reps)

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

BMU Option 1: Burpee Jumping Bar Muscle-Up
BMU Option 2: Burpee Jumping Pull-Up or Chest to Bar Pull-Up

CrossFit WOD, January 9, 2022

Sunday

Warm-up
Warm-up
3 SETS (ON AN 8:00 RUNNING CLOCK)
12 Alt. Groiners
10/10 DB Upright Rows
8 Lunge + Lunge + Squat (Narrow)
6 Up-Downs

Strength
Metcon
3 SETS FOR QUALITY
8/8 Bulgarian Split Squats*
15 Heel Elevated Narrow Squats

-Rest as needed b/t Sets-

*Weighted optional.

(No Measure)

Workout
Metcon
3 SETS*
AMRAP x 5 MINUTES
12 DBL DB Hang Muscle Snatch (35/20)|(20/15)
6 DB Up-Downs
12 Walking DB Suitcase Lunges

-Rest 1:00 b/t Sets-

*Pick up where you left off each set.

(Score is Rounds + Reps)

DB KG: (15/10)|(10/7.5)

Partner Workout Option
Metcon
IN TEAMS OF 2…

AMRAP x 18 MINUTES*
12 DBL DB Hang Muscle Snatch (35/20)|(20/15)
6 DB Up-Downs
12 Walking DB Suitcase Lunges

*Partner 1 Works while Partner 2 Rests. Partners alternate ONLY every movement. For example: P1 performs the Snatch, P2 Performs the Lunges, P1 Performs the Up-Downs, P2 Performs the Snatch, etc.

(Score is Rounds + Reps)

DB KG: (15/10)|(10/7.5)

CrossFit WOD, January 8, 2022

Saturday

Warm-up
Warm-up
AMRAP x 5 MINUTES
20 Mountain Climbers
5/5 SA Ring Rows
10 Scap Push Ups

-into-

AMRAP x 5 MINUTES
20 Crossbody Mountain Climbers
1 Rope Lower to Floor + Raise
5 Burpees

Workout
Metcon
EMOM x 24 MINUTES
MIN 1 – 200m Run
MIN 2 – 3 Rope Climbs
MIN 3 – Max DB Bench Press (AHAP)*
MIN 4 – REST

*Option to perform Barbell Bench Press with (135/95) or (155/105) for Max Reps

(Score is Reps)

CrossFit WOD, January 7, 2022

Friday

Warm-up
Warm-up
2 Rounds (7:00 CAP)
5 Up-Downs
10 Groiners
10 PVC Pass Thrus
Into

2 Rounds
5 Burpees
10 Air Squats
10 Empty Barbell Strict Press

Strength
Metcon
ON A 20:00 RUNNING CLOCK…
Build to a Heavy Complex of:
2 Squat Cleans
+
1 Push Jerk
+
1 Split Jerk

*The Squat Cleans do not have to be done unbroken

(Score is Weight)

Workout
“CALIFORNIA LOVE”
FOR TIME
30 Squat Clean & Jerk* (155/105)|(115/75)

*Athletes must perform 5 Burpees after every 5 reps of C&J. Workout ends with 5 Burpees after the 30th rep.

Optional Cool Down
Warm-up
FOR RECOVERY
5:00 Foam Roll Legs + Glutes

(No Measure)

CrossFit WOD, January 6, 2022

Thursday

Warm-up
Warm-up
CHIPPER STYLE (10 min Cap)
:30 Single Unders
20 Alt. Bird Dogs
20 Alt. Shoulder Taps
:30 Backwards Singles
16 DB Slides
16 Alt. Bent Over Row
:30 Alternating Leg Singles
12 Alt Heel Taps
12 No Push-Up Renegade Rows
:30 Fast Single Unders

Workout
Metcon
5 ROUNDS FOR TIME
50 Double Unders
30′ DBL DB Crawl (50/35)|(35/20)
25 Double Unders
30 Sit-Ups

(Score is Time)

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

Finisher
Metcon
FOR TIME
100 DB Flutter Kicks

*L+R = 1 Rep

(Score is Time)

CrossFit WOD, January 5, 2022

Wednesday

Warm-up
Warm-up
2 ROUNDS
:30 Bike (EZ-Mod)
10 Air Squats
5/5 SA DB Arnold Press
5 Inch Worms

2 ROUNDS
:30 Bike (Mod-Hard)
20 Mountain Climbers
5/5 Split Squat*
5 Push-Up to Pike**

*2nd Round athletes can perform Shrimp Squat. This is a Reverse Lunge where the Knee of the leg stepping back will make contact with the floor before the foot does. Athletes that find this too challenging can perform the Split Squats or Reverse Lunges
**2nd Round Perform 5 Pike Push-Ups

Skill
Metcon
3 SETS FOR QUALITY
:30 Handstand Hold
3 Strict HSPU Lowers (:03 Descent)
10 Slow Narrow Stance Air Squats

(No Measure)

Workout
Metcon
AMRAP x 20 MINUTES
5 Strict Handstand Push-Ups
10 Alt. Pistol Squats
15/12 Cal Bike

(Score is Rounds + Reps)

HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB or BB Strict Press

CrossFit WOD, January 4, 2021

Tuesday

Warm-up
Warm-up
EMOM x 8 MINUTES
MIN 1 – 8 Alt. Groiners + Max Step-Ups*
MIN 2 – 12 Ring Rows + Max Bar Hang**
MIN 3 – 8 Barbell RDL + Max Hollow Rocks
MIN 4 – 12 Up-Downs + Max Shoulder Taps

* Switch to Box Jumps on Second Round
** Switch to Tight Kip Swings on Second Round

Strength
Metcon
ON A 15:00 RUNNING CLOCK…
8-8-6-6*
Strict Pull-Ups or Strict Chest to Bar Pull-Ups

*Superset with 3-5 reps of Deadlift…starting Moderate and building to heavier than your workout weight.

(No Measure)

Workout
Metcon
FOR TIME
50 Chest to Bar Pull-Ups
50 Deadlifts (185/135)|(135/95)
50 Box Jumps (24/20)
50 Alt. DB Clean (50/35)|(35/20)

(Score is Time)

KG BB: (85/60)|(60/42.5)
KG DB: (22.5/15)|(15/10)

CrossFit WOD, January 3, 2021

Monday

Warm-up
Warm-up
3 SETS (7:00 Cap)
:45 Hard Row
8 Up-Downs
6 Lunge + Lunge + Air Squat
4/4 PVC Around the Worlds

Strength
Overhead Squat (4×6*)
*All working sets @ Moderate/Mod-Heavy weight. If you have a 1RM OHS, this should be roughly 80%. Focus on perfect movement.

Week 1 of 8

(Score is Weight)

Workout
THE ASSIGNMENT
FOR TIME
21-15-9
Overhead Squat (95/65)|(65/45)

*500/400m Row after each full set.

(Score is Time)

KG BB: (42.5/30)|(30/20)

Optional Cool Down
Warm-up
FOR RECOVERY
5:00 Olympic Wall Squat
2:00 Frog Stretch

(No Measure)