CrossFit Workouts for Week of 1/15-1/20/2024

Monday, January 15th

Strength

EVERY 1:30 x 6 SETS*

1 Power Clean

+

1 Hang Power Clean

*Start Moderate and Build to or Above Workout Weight.

(Score is Weight)

Workout

AMRAP x 15 MINUTES

100 Double Unders

30 Pull-Ups

15 Power Cleans (185/135)(135/95)

(Score is Rounds + Reps)

*Sub 200 Single Unders / 30 Ring Rows as needed.

Tuesday, January 16th

Workout

EMOM x 12 MINUTES

MIN 1 – 12/10 Cal Bike

MIN 2 – 15 Unbroken Wall Balls (20/14)

(No Measure)

Post Workout Strength

Back Squat

7×3*

Wednesday, January 17th

Workout

EVERY 4:00 x 5 SETS

400m Run

20 Russian KB Swing (53/35)(35/26)

Max Toes to Bar in Time Remaining…

-Rest 2:00 b/t Sets-

(Score is Lowest Reps)

Thursday, January 18th

Skill

EMOM x 6 MINUTES

3-5 Handstand Push-Ups

or

3-5 DB Deficit Push-Ups

(No Measure)

Workout

“PUSH THE PACE”

FOR TIME

2 ROUNDS

15 Push Press (95/65)(65/45)

15 Box Jumps (20)

15 Up-Downs

Immediately Into…

2 ROUNDS

12 Push Press (115/75)(75/55)

12 Box Jumps (24/20)

12 Up-Downs

Immediately Into…

2 ROUNDS

9 Push Press (135/95)(95/65)

9 Box Jumps (30/24)

9 Up-Downs

(Score is Time)

Friday, January 19th

Workout

AMRAP x 10 MINUTES

300/250m Row

10 Deadlifts (155/105)(115/75)

(Score is Rounds + Reps)

AMRAP x 10 MINUTES

250/200m Row

10 Deadlifts (115/75)

(Score is Rounds + Reps)

KG BB: (52.5/35)

Post Workout Strength

Deadlift

7×3*

Saturday, January 20th

Skill

4 SETS*

3 Pull-Ups

+

2 Chest to Bars

+

1 Bar Muscle-Up

*Option for Alternative complex…

3 Kip Swings

+

2 Pull-Ups

+

1 Chest to Bar

(No Measure)

Workout

IN TEAMS OF 2…

AMRAP x 15 MINUTES

30 Pull-Ups

90 Double Unders

30 Thrusters (Athlete Choice, Light)

20 Chest to Bars

60 Double Unders

20 Thrusters (Athlete Choice, Moderate)

10 Bar Muscle-Ups

30 Double Unders

10 Thrusters (Athlete Choice, Heavy)

*P1 works while P2 rests. Split work as needed.

(Score is Rounds + Reps)

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