CrossFit Workouts for Week of 1/22-1/27/2024

Monday, January 22nd

Workout

3 ROUNDS FOR TIME

400m Run

Hang Power Cleans (135/95)(95/65)*

*Round 1 – 21 Reps

Round 2 – 15 Reps

Round 3 – 9 Reps

(Score is Time)

Post Workout Strength

Deadlift

8×2*

Tuesday, January 23rd

Strength

Shoulder Press

ON A 12:00 RUNNING CLOCK…

Build to a Moderate 5-Rep Strict Press

Workout

CrossFit Games Open 12.3

18-Minute AMRAP of:
15 Box Jumps, 24″ / 20″
12 Push press, 115# / 75#
9 Toes-To-Bar

Wednesday, January 24th

Workout

FOR TIME

250/200m Row

40 Russian KB Swings (70/53)(53/35)

20 Walking Lunges

500/400m Row

30 Russian KB Swings

20 Walking Lunges

750/600m Row

20 Russian KB Swings

20 Walking Lunges

(Score is Time)

Thursday, January 25th

Skill

EMOM x 8 MINUTES

Complete Gymnastics Option*

*Gymnastics Options…

2-3 Strict (Banded) Pull-Ups

1-2 Strict Chest to Bars

1 Strict Ring Muscle-Up

(No Measure)

Workout

EMOM x 20 MINUTES

MIN 1&2 – 25/20 Cal Bike

MIN 3 – :50 Max Pull-Ups

MIN 4 – 20 Sit-Ups**

MIN 5 – Rest

*RX+ complete :50 Max Ring Muscle-Ups

**20 Reps of GHD Optional

(Score is Total Pull-Ups)

Friday, January 26th

Workout

2 SETS*

AMRAP x 5 MINUTES

10 Up-Downs

10 DB Goblet Squats (50/35)(35/20)

-Rest 1:00 b/t Sets-

*Pick up where you left off.

(Score is Total Rounds + Reps)

Post Workout Strength

Back Squat

8×2*

Saturday, January 27th

Hero Workout

Abbate

For time:
Run 1 mile
155-lb. clean and jerks, 21 reps
Run 800 meters
155-lb. clean and jerks, 21 reps
Run 1 mile

Partner Workout Option

IN TEAMS OF 2…

FOR TIME*

1200m Run

42 Clean & Jerks (Athlete Choice)

600m Run

42 Clean & Jerks

1200m Run

*Partners will complete all runs together. P1 and P2 will split Clean & Jerks as needed with one partner working and one partner resting.

(Score is Time)

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