CrossFit Workouts for Week of 1/25-1/29/2021

Monday, January 25th       

WORKOUT

2 ROUNDS FOR TIME*

1000/800m Row

Into…

21-15-9

Shoulder to Overhead (95/65)|(65/45)

Sumo Deadlift High-Pull

Sit-Ups

*Workout is 2 full rounds of all the work.

(Score is Time)

FINISHER

EMOM x 10 MINUTES

MIN 1 – 10 Seated DB Arnold Press

MIN 2 – 10 Seated DB Hammer Curls

(Score is Weight)

Tuesday, January 26th       

WORKOUT

FOR TIME*

200m DB Front Rack Carry (50/35)|(35/20)

20 Burpees

4 Rope Climbs

40 Jumping Lunges

4 Rope Climbs

20 Renegade Rows

4 Rope Climbs

40 Jumping Lunges

4 Rope Climbs

20 Burpees

200m DB Front Rack Carry

*For both carries, first 100m in Front Rack and second 100m in Farmer Carry for 200m total each carry.

(Score is Time)

Wednesday, January 27th  

STRENGTH

ON A 15:00 RUNNING CLOCK…

Build to a Heavy Complex…

1 Deadlift +

1 Hang Squat Clean +

1 Front Squat +

1 Squat Clean

(Score is Weight)

WORKOUT

4 SETS

ON 4:00 RUNNING CLOCK…

50 Double Unders

5 Hang Squat Cleans (185/135)|(135/95)

15 Box Jump Overs (24/20)*

Max Cal Bike In Time Remaining…

-Rest 1:30 b/t Sets-

*Must step down from the box.

(Score is Reps)

Thursday, January 28th    

SKILL

3 SETS FOR QUALITY

15 Perfect Hollow Rocks

30 Band Pull Aparts

3-5 Negative Handstand Push-Ups*

3-5 Tempo Hollow Body Strict Pull-Ups (30X1)

*Descent only.

(No Measure)

WORKOUT

FOR TIME

400m Run

18 Strict Handstand Push-Ups

18 Strict Pull-Ups

400m Run

36 Handstand Push-Ups

36 Pull-Ups*

*Chest to Bar optional.

(Score is Time)

HSPU Option 1: Pike Push-Ups

HSPU Option 2: Seated DB Strict Press

FINISHER

4 SETS FOR QUALITY

1:00 Double KB Front Rack Hold

(Athlete Choice)

10/10 Single Leg Glute Bridge

-Rest as needed b/t Sets-

(No Measure)

Friday, January 29th

WORKOUT

“THE CHIEF”

5 SETS

AMRAP x 3 MINUTES

3 Power Cleans (135/95)/(95/65)

6 Push-Ups

9 Air Squats

-Rest 1:00 b/t Sets-

(Score is Rounds + Reps)

COOLDOWN

FOR RECOVERY

400m Walk Nasal Breathing Only

(No Measure)

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