CrossFit Workouts for Week of 1/29-2/03/2024

Monday, January 29th

Workout

EVERY 2:00 x 5 SETS

20/15 Cal Row

Max Alt. Front Rack Lunges (115/75)(75/55) in Time Remaining…

-Rest 1:00 b/t Sets-

(Score is Lowest Lunges)

Post Workout Strength

Deadlift

5×5*

Tuesday, January 30th

Strength

ON A 10:00 RUNNING CLOCK…

Choose One Gymnastics Option…

Gymnastic Options…

Build to a Moderate 2-Rep Weighted Pull-Up

5×5-7 Strict Pull-Ups (Banded Optional)

5×5-7 Max Vertical Ring Rows

(No Measure)

Workout

AMRAP x 18 MINUTES

60 Double Unders

20/15 Cal Bike

15 Pull-Ups

30 Double Unders

12/10 Cal Bike

7 Pull-Ups

*Sub 100/50 Single Unders & Jumping Pull-ups as needed.

(Score is Rounds + Reps)

Wednesday, January 31st

Workout

Karen

For Time:
150 Wall-Ball Shots, 20# / 14#

Post Workout Strength

Back Squat

5×5*

Thursday, February 1st

Workout

Part 1.

AMRAP x 10 MINUTES

10 Hang Power Snatch (75/55)(65/45)

10 Burpees Over Bar

15 Sit-Ups

(Score is Rounds + Reps)

-Rest 3:00 b/t P1&P2-

Part 2.

FOR TIME

20 Hang Power Snatches

30 Burpees Over Bar

40 Sit-Ups

(Score is Time)

Friday, February 2nd

Workout

EMOM x 25 MINUTES

MIN 1 – 150m Run*

MIN 2 – 15 Box Jumps (24/20)

MIN 3 – 150m Run*

MIN 4 – Max Rope Climbs

MIN 5 – Rest

*RX+ = 200m Run

(Score is Total Reps of Rope Climbs)

Saturday, February 3rd

Strength

EVERY 2:00 x 7 SETS*

1 Power Clean

+

1 Hang Power Clean

+

1 Hang Clean**

*Start Light and Build to Moderate-Heavy.

**Option for Squat or Power.

(Score is Weight)

Workout

IN TEAMS OF 2…

AMRAP x 10 MINUTES

3 Power Clean (Athlete Choice)

6 Handstand Push-Ups or Hand Release Push-Ups

*P1 completes a full round while P2 completes Max Cal Bike. Once a full round has been completed partners switch.

(Score is Total Cals)

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