CrossFit Workouts for Week of 1/11-1/15/2021

Monday, January 11th       

STRENGTH

E2MOM x 14 MINUTES

5 TNG Deadlifts

Immediately into…

:30 Max Double Unders

*Build from Moderate to Heavy.

(Score is Weight)

WORKOUT

3 ROUNDS FOR TIME

6 Deadlifts (315/225)|(225/155)

12 No Push-Up Renegade Row (35/20)|(20/10)*

72 Double Unders

(Score is Time)

Tuesday, January 12th       

SKILL

3 SETS

Max Pull-Ups*

-Rest as Needed b/t Sets-

*End set before grip or mechanics fail.

(Score is Reps)

WORKOUT

AMRAP x 5 MINUTES

5 Strict Pull-Ups

7 Hand Release Push-Ups

(Score is Rounds + Reps)

-Rest 2:00-

AMRAP x 5 MINUTES

Max Cal Bike

(Score is Reps)

-Rest 2:00-

AMRAP x 5 MINUTES

5 Pull-Ups*

7 Hand Release Push-Ups

*Chest to Bar optional.

(Score is Rounds + Reps)

Wednesday, January 13th  

STRENGTH

3×5 Overhead Squat

(Moderate-Heavy)*

*Same weight across for all sets.

(Score is Weight)

WORKOUT

FOR TIME

20-16-12

Alt. DB Squat Snatch (50/35)|(35/20)

Up-Downs Over DB

(Score is Time)

Thursday, January 14th  

WORKOUT

EMOM x 25 MINUTES*

MIN 1 – :45 Max Single DB Front Rack Step-Ups (35/20)|(20/15)/(24/20)

MIN 2 – :45 Max Strict Box or Ring Dips

MIN 3 – :45 Plank Hold (Plate on Back Optional)

MIN 4&5 – 1:45 Run, Bike, Row, or Ski

*Weight Vest Optional

(No Measure)

OPTIONAL FINISHER

EMOM x 8 MINUTES

MIN 1 – :45 Max Cal Bike

MIN 2 – :45 Hollow Hold

(Score is Total Reps)

Friday, January 15th  

SKILL

EMOM x 10 MINUTES

MIN 1 – Bar or Ring Muscle Up Practice

MIN 2 – 3 Cycled Push Jerk (Building)*

*Bar comes from the floor. Loading should stay moderate and focus on cycling reps.

(No Measure)

WORKOUT

AMRAP x 12 MINUTES

3 Ring or Bar Muscle Up

6 Push Jerk (155/105)|(115/75)

9 Box Jumps (30/24)

(Score is Rounds + Reps)

MU Option 1: Jumping Ring or Bar Muscle Up

MU Option 2: 6 Ring Rows or Strict Pull-Ups

COOLDOWN FOR RECOVERY

5:00 Foam Roll Upper Back

(No Measure)

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