CrossFit Workouts for Week of 1/18-1/22/2021

Monday, January 18th       

WORKOUT

AMRAP x 10 MINUTES

8 Alt. DB Hang Split Snatch (50/35)|(35/20)

12 Sit-Ups

-Rest 1:00-

AMRAP x 3 MINUTES

Max Cal Bike

(Score is Rounds + Reps)

FINISHER

3 SETS FOR QUALITY*

:30 Hollow Body Flutter Kicks

:30 Superman Hold

12/12 Slow Single DB Supported Row

(Athlete Choice)

*No Rest b/t Flutter Kicks and Superman Hold.

-Rest 1:30 b/t Sets-

(No Measure)

Tuesday, January 19th       

STRENGTH

3 SETS FOR QUALITY

5 Tempo Sumo Deadlift (30X1)*

10/10 DB Suitcase Split Squats

20 Slow Alt. V-Ups

*Build from Moderate to Moderate-Heavy

(Score is Weight)

WORKOUT

3 ROUNDS FOR TIME

15 Deadlifts (185/135)|(135/95)

15 Box Jumps (24/20)

Immediately Into…

3 ROUNDS FOR TIME

12 Deadlifts (225/155)|(155/105)

12 Box Jumps

(Score is Time)

COOLDOWN FOR RECOVERY

2:00 Pigeon Pose (R/L)

1:00 Calf Stretch (R/L)

(No Measure)

Wednesday, January 20th  

STRENGTH

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 3-Rep Thruster*

*Barbell can come out of the rack

(Score is Weight)

BENCHMARK WORKOUT

“PUNCH OUT”

FOR TIME

800m Run

30 Thrusters (115/75)|(75/55)

30 Lateral Burpees Over Bar

(Score is Time)

Thursday, January 21st   

WORKOUT

AMRAP x 25 MINUTES

75 Double Unders

25 Russian KB Swings (70/53)|(53/35)

20 KB Goblet Reverse Lunge

15 Toes to Bar

100m Single KB Suitcase Carry*

*Switch hands at 50m.

(Score is Rounds + Reps)

Friday, January 22nd  

STRENGTH

MAX Effort 500m Row

(Score is Time)

-Rest as needed-

8-8-6-6-4-4*

Bench Press

*Build from Light-Moderate to Moderate-Heavy

(Score is Weight)

WORKOUT

EVERY 3:00 x 5 SETS

500/400m Row

Max DB Floor Press (50/35)|(35/20) in Time Remaining…

(Score is Reps)

FINISHER

TABATA (8 SETS, :20 ON/:10 OFF)

DB Gun Hold*

*Single or Double DB.

(No Measure)

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