CrossFit Workouts for Week of 1/08-1/13/2024

Monday, January 8th

Workout

Death Row

EMOM x 20 MINUTES
MIN 1 — 20/15 Cal Row
MIN 2 — 15 Burpees

*Scale as needed to accomplish the work in each minute in :50-:45 or less.

RX+ = # of completed Rounds at 20/15 Cals & 15 Burpees
RX= # of completed Rounds of highest scaled reps of Cal Row & Burpees
Non RX = # Rounds of Substitution movements for Cal Row & Burpees

Tuesday, January 9th

Workout

4 ROUNDS FOR TIME

10 Deadlifts (185/135)(135/95)

15 Pull-Ups*

20 Box Jump Overs (24/20)

*Option for Chest to Bars.

(Score is Time)

Post Workout Strength

Deadlift

6×4*

Wednesday, January 10th

Skill

ON AN 8:00 RUNNING CLOCK…

Dip Practice*

*Gymnastics Options…

Bar/ Bench Dips

Top/ Bottom Ring Hold

Strict Ring Dips (Banded Optional)

Kipping Ring Dips

(No Measure)

Workout

AMRAP x 18 MINUTES

Max Cal Bike*

*Every 3:00 not including 0:00 complete 10 Unbroken Wall Balls (Athlete Choice) + 15 Sit-Ups.

(Score is Total Cals)

Thursday, January 11th

Extended Warm-up

EMOM x 8 MINUTES

MIN 1 – 1-3 Rope Climbs*

MIN 2 – 5 Hang Power Cleans**

*Option for Strict Knees to Chest.

**Start Light and build slightly past workout weight.

(No Measure)

Workout

AMRAP x 15 MINUTES

200m Run

10 Hang Power Clean (135/95)(95/65)

1 Rope Climb*

*Sub 3 Strict Knees to Chest

(Score is Rounds + Reps)

Friday, January 12th

Workout

EVERY 3:00 x 4 SETS

35 Double Unders*

7 DB Front Rack Lunge-Lunge-Squat (50/35)(35/20)

35 Double Unders

-Rest with Time Remaining-

*Option for 25 Crossover Single Unders or 60 Single Unders.

(Score is Slowest Set)

Post Workout Strength

Back Squat

6×4*

Saturday, January 13th

Strength

EVERY 1:30 x 6 SETS*

2 Snatches

+

1 Hang Snatch

*Option for Squat or Power. Start at first workout weight and build up to or past third workout weight.

(Score is Weight)

Workout

IN TEAMS OF 2…

AMRAP x 17 MINUTES*

40 Synchro Burpees

30 Snatches (Athlete Choice, Light)

30 Synchro Burpees

30 Snatches (Athlete Choice, Moderate)

20 Synchro Burpees

30 Snatches (Athlete Choice, Mod-Heavy)

10 Synchro Burpees

Max Rep Snatches (Athlete Choice, Heavy) with Time Remaining…

*P1 and P2 will complete all Burpees together. Power Snatches will be split as needed. While P1 works on Power Snatches P2 rests. Option for Squat or Power Snatches.

(Score is Total Reps)

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