CrossFit Workouts for Week of 1/01-1/06/2024

Monday, January 1st

“NYD 2024”

10-9-8-7-6-5-4-3-2-1

KB Swings (70/53)(53/35)

20-19-18-17-16-15-14-13-12-11

Double Unders

10-9-8-7-6-5-4-3-2-1

Power Cleans (135/95)(95/65)

20-19-18-17-16-15-14-13-12-11

Burpees

10-9-8-7-6-5-4-3-2-1

Handstand Push-Ups

20-19-18-17-16-15-14-13-12-11

Box Jumps (24/20)

(Score is Time)

Tuesday, January 2nd

Workout

AMRAP x 8 MINUTES

2-4-6 and so on…

Back Squats (135/95)(95/65)

Toes to Bar

(Score is Total Reps)

Post Workout Strength

Back Squat

5×5*

Wednesday, January 3rd

Workout

ON A 22:00 RUNNING CLOCK…

1 Mile Run

Immediately Into…

AMRAP in Time Remaining of…

2 Ring Muscle-Ups / Bar Muscle-Ups*

4 Handstand Push-Ups / 4 DB Strict Press (50/35)(35/20)

8 KB Swings (53/35)(35/26)

(Score is Rounds + Reps)

*Sub with 2 Up-Down Pull-Ups

Thursday, January 4th

Skill

EMOM x 8 MINUTES

MIN 1 – :50 Alt. Turkish Get-Up Practice (Athlete Choice, No Load or Light)

MIN 2 – :50 2 Alt. Box Step-Ups + 1 Box Jump (Athlete Choice)

(No Measure)

Workout

3 SETS FOR QUALITY

3:00 Cardio Choice

2/2 KB/DB Turkish Get-Up (Athlete Choice, Light-Mod)

10 Tuck-Up + V-Up*

8/8 KB/DB Goblet Box Step-Up (Athlete Choice, Light-Mod)

16 Box Jumps (Athlete Choice)

-Rest 1:00 b/t Sets-

*1 Rep= 1 Tuck-Up + 1 V-Up.

(No Measure)

Friday, January 5th

Workout

AMRAP x 12 MINUTES

15/12 Cal Bike

12 Push-Ups

8 DB Alt. Devils Clean (50/35)(35/20)

(Score is Rounds + Reps)

Post Workout Strength

Deadlift

5×5

Saturday, January 6th

Strength

Push Press

5-4-3-2*

Workout

IN TEAMS OF 2…

20 ROUNDS FOR TIME

5 Thrusters (Athlete Choice, Light)

20 Double Unders or Single Unders

*P1 completes a full round while P2 rests. Once a full round is complete, P2 completes their round. Partners complete 10 rounds each for a total of 20 rounds.

(Score is Time)

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