CrossFit Workouts for Week of 1/24-1/28/2022

Monday, January 24th     

STRENGTH

3×6

Overhead Squat

*All working sets @ Mod-Heavy weight. If you have a 1RM OHS, this should be roughly 85%. Focus on perfect movement. Week 4 of 8

(Score is Weight)

WORKOUT

5 ROUNDS FOR TIME

6 Power Snatches (115/75)|(75/55)

8 Alt. Back Rack Lunges*

10 Overhead Squats

*Each step = 1 Rep (Score is Time)

https://vimeo.com/667618121/86b64c0f13

Tuesday, January 25th    

WORKOUT

EMOM x 24 MINUTES*

MIN 1 – 15/12 Cal Bike

MIN 2 – Max Strict Pull-Ups or Max Push-Ups

MIN 3 – Max Burpee Box Crawl Overs (30/24)|(24/20) or Max Burpee Box Jump Overs (24/20)

MIN 4 – REST

*Athletes can mix and match the movements in Min 2 & 3 throughout the EMOM. (Score is Reps)

https://vimeo.com/667617982/caea32bc24

Wednesday, January 26th      

STRENGTH

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 5-Rep Push or Split Jerk*

*Option to use either or both Jerk Options within same set.

(Score is Weight)

WORKOUT

“PUSH. PULL.”

FOR TIME*

3-6-9-12-9-6-3

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

*15 Cal Row After Every Set

(Score is Time)

https://vimeo.com/667617819/c1f99602f4

Thursday, January 27th  

WORKOUT

AMRAP x 20 MINUTES

50 Double Unders

10 Deadlifts (275/185)|(185/135)

7 Ring Muscle-Ups

*After every full round, Rest 1:00.

(Score is Rounds + Reps)

RMU Option 1: Jumping Ring Muscle-Ups

RMU Option 2: 10 Gymnastic Kipping Pull-Ups

https://vimeo.com/667617687/95cfa58b43

Friday, January 28th  

WORKOUT

“TABATA”

8 ROUNDS EACH, :20 ON / :10 OFF

TABATA 1 – Up-Downs

TABATA 2 – Slam Balls (30/20)|(20/10)

TABATA 3 – Slam Ball Alt. Lunges*

TABATA 4 – Slam Ball Russian Twists**

TABATA 5 – Up-Downs

*Ball held in a Bear Hug, L+R = 1-Rep

**L+R = 1 Rep -No additional rest b/t Tabatas-

(Score is Reps)

https://vimeo.com/667617540/12ca1ef6ef

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