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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POPULAR POSTS

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This month, we’ll continue to focus on Open workouts and testers as we approach the upcoming CrossFit Games season.

Start the week with a fun front squat and double-dumbbell farmers carry couplet on Monday.

On Wednesday, power through a heavy 1-rep thruster EMOM, followed by a max-rep set.

Embrace this month’s theme on Saturday as you and a partner tackle Event 10 from the 2021 CrossFit Games.

CrossFit Workouts for Week of 12/02-12/08

Welcome to December, a month focused on Open workouts and testers to help prepare for the upcoming CrossFit Open.

This month aims to give athletes insights into their fitness levels in specific movements and time domains.

Expect benchmarks like Open Workout 24.1, Fight Gone Bad, Christine, and Open Workout 23.1.

Work through shoulder press, thruster, power snatch, and front-rack lunge heavy days.

Aim to hit a heavy 1-rep-max lift immediately after higher reps at moderate loads.

Round out a great year and gear up for 2025!

CrossFit Workouts for Week of 11/25-12/1/2024

Welcome to the last week of November, where we’ll round out our focus on Olympic weightlifting and transition into prioritizing Open workouts and testers in December.

Start this week with a rowing and ring dip couplet, where complementary movement patterns and decreasing distances allow athletes to maintain intensity on the rower.

On Tuesday, balance mechanics and push PRs as you build to a 1-rep-max snatch and clean and jerk.

Post Thanksgiving fun yet grueling kettlebell partner workout on Saturday.

Wrap the week with a Hero workout in honor of U.S. Marine Corps Sergeant Matthew T. Abbate.

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