CrossFit Workouts for Week 1/17-1/21/2022

Monday, January 17th     

EXTENDED WARM-UP

3 SETS

400m Run

-Rest 3:00 b/t Sets-

(Score is Slowest Run)

WORKOUT

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)

https://vimeo.com/665129482/7d56a9ece2

Tuesday, January 18th    

STRENGTH

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

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)

https://vimeo.com/665129287/9a540e05d2

Wednesday, January 19th      

STRENGTH

4×3 Overhead Squat

*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

3 ROUNDS FOR TIME

15 Bar Facing Up-Downs

5 Hang Squat Snatch (135/95)|(95/65)

(Score is Time)

OPTIONAL FINISHER

3 ROUNDS FOR TIME

50 Air Squats

15 Hand Release Push-Ups

(Score is Time)

https://vimeo.com/665129106/2a723a91d6

Thursday, January 20th  

SKILL

ON A 10:00 RUNNING CLOCK…

Practice Kipping and Butterfly C2B Pull-Ups

(No Measure)

WORKOUT

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)

https://vimeo.com/665128890/1e10332cd4

Friday, January 21st

STRENGTH

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 (225/155)|(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.

(Score is Weight)

https://vimeo.com/665128712/3c184ba3df

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