CrossFit Workouts for Week of 1/03-1/07/2022

Monday, January 3rd    

STRENGTH

4×6

Overhead Squat

*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)

https://vimeo.com/660834524/e9f0e8188e

Tuesday, January 4th    

STRENGTH

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

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)

https://vimeo.com/660834447/421ed2550b

Wednesday, January 5th      

SKILL

3 SETS FOR QUALITY

:30 Handstand Hold

3 Strict HSPU Lowers (:03 Descent)

10 Slow Narrow Stance Air Squats

(No Measure)

WORKOUT

AMRAP x 20 MINUTES

5 Strict Handstand Push-Ups

10 Alt. Pistol Squats

15/12 Cal Bike

(Score is Rounds + Reps)

https://vimeo.com/660834370/d0df49c5c2

Thursday, January 6th  

WORKOUT

5 ROUNDS FOR TIME

50 Double Unders

30′ DBL DB Crawl (50/35)|(35/20)

25 Double Unders

30 Sit-Ups

(Score is Time)

FINISHER

FOR TIME

100 DB Flutter Kicks

*L+R = 1 Rep (Score is Time)

https://vimeo.com/660834322/a112fdb767

Friday, January 7th  

STRENGTH

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.

(Score is Time)

https://vimeo.com/660834254/705bc4b615

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