- by Brice Helms
- 2 minute read
CrossFit Workouts for Week of 1/13-1/19/2024
About the Week
- Throughout January, we’ll continue to prepare athletes for the 2025 CrossFit Open.
- Kick off the week with a quick 3-round workout of rowing and hang power cleans.
- Follow that with a gymnastics-heavy EMOM on Wednesday to test mental and physical stamina.
- Retest Annie on Friday to continue to align with this month’s focus.
- Round out the week with a fun partner workout on Saturday!
Monday, January 13th
Workout
– SPICY –
3 rounds for time:
24/30-cal bike
15 hang power cleans (105/155 lb)
– MEDIUM –
3 rounds for time:
24/30-cal bike
15 hang power cleans (75/115 lb)
– MILD –
3 rounds for time:
16/20-cal bike
12 hang power cleans (35/45 lb)
– MASTERS –
3 rounds for time:
24/30-cal bike
15 hang power cleans (75/115 lb)
Tuesday, January 14th
Workout
– SPICY –
AMRAP 8:
24 KB swings (35/53 lb)
6 shuttle runs
– 1 shuttle run is 25 ft out and 25 ft back.
– MEDIUM –
AMRAP 8:
24 KB swings (26/35 lb)
6 shuttle runs
– 1 shuttle run is 25 ft out and 25 ft back.
– MILD –
AMRAP 8:
16 KB swings (18/26 lb)
4 shuttle runs
– 1 shuttle run is 25 ft out and 25 ft back.
– MASTERS –
AMRAP 8:
24 KB swings (26/35 lb)
6 shuttle runs
– 1 shuttle run is 25 ft out and 25 ft back.
Post-workout Strength
Accumulate:
10 Turkish get-ups/arm
– Use a single DB or KB.
Wednesday, January 15th
Workout
– SPICY –
EMOM 10:
3 bar muscle-ups
10 hand-release push-ups
– MEDIUM –
EMOM 10:
2-3 jumping bar muscle-ups
8 hand-release push-ups
– MILD –
EMOM 10:
5 jumping pull-ups
5 hand-release push-ups from the knees
– MASTERS –
EMOM 10:
5 chest-to-bar pull-ups
10 hand-release push-ups
– If able to perform a bar muscle-up, substitute 1-3 bar muscle-ups.
Post Workout Skill Work
Post-workout
Accumulate:
50 GHD hip extensions
Thursday, January 16th
Workout
– SPICY –
5 x 2:30 rounds for reps:
450/500-m row
Max-reps deadlifts (125/185 lb)
– Rest 1:00 between rounds.
– MEDIUM –
5 x 2:30 rounds for reps:
450/500-m row
Max-reps deadlifts (105/155 lb)
– Rest 1:00 between rounds.
– MILD –
5 x 2:30 rounds for reps:
250-m row
Max-reps deadlifts (55/75 lb)
– Rest 1:00 between rounds.
– MASTERS –
5 x 2:30 rounds for reps:
450/500-m row
Max-reps deadlifts (95/135 lb)
– Rest 1:00 between rounds.
Friday, January 17th
Skill Work
Pre-workout
6 sets for load:
1 snatch balance + 2 overhead squats
Workout
Annie
50-40-30-20-10
Double-unders
Sit-ups
Saturday, January 18th
Workout
– SPICY –
AMRAP 20 with a partner:
4 rope climbs
20 thrusters (65/95 lb)
20 burpee box jump-overs (20/24 in)
– Share work as desired.
– MEDIUM –
AMRAP 20 with a partner:
4 rope climbs
20 thrusters (45/65 lb)
20 burpee box jump-overs (20/24 in)
– Share work as desired.
– MILD –
AMRAP 20 with a partner:
4 pull-to-stands
20 thrusters (35/45 lb)
16 burpee box step-overs (12/20 in)
– Share work as desired.
– MASTERS –
AMRAP 20 with a partner:
4 rope climbs
20 thrusters (45/65 lb)
20 burpee box jump-overs (20/24 in)
– Share work as desired.
– Jump or step onto the box, but always step down.
Sunday, January 19th
Workout
– SPICY –
For time:
100 air squats
25 toes-to-bars
50 DB step-ups (35/50 lb) (20/20 in)
25 toes-to-bars
100 air squats
– Use two dumbbells; carry any way.
– MEDIUM –
For time:
75 air squats
15 toes-to-bars
50 DB step-ups (20/35 lb) (12/12 in)
15 toes-to-bars
75 air squats
– Use two dumbbells; carry any way.
– MILD –
For time:
40 air squats
15 hanging leg raises
30 step-ups (12/12 in)
15 hanging leg raises
40 air squats
– MASTERS –
For time:
100 air squats
25 toes-to-bars
50 DB step-ups (20/35 lb) (12/12 in)
25 toes-to-bars
100 air squats
– Use two dumbbells; carry any way.