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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POPULAR POSTS

CrossFit Workouts for Week of 11/11-11/17/2024

Throughout November, we’ll continue to focus on Olympic Weightlifting.

Start this week with CHAD1000X in memory of Chad Wilkinson, who died by suicide on Oct. 29, 2018. Join the CrossFit community as we honor Chad’s life and legacy and raise awareness for suicide prevention.

Follow that with a quick couplet of wall-ball shots and double-unders on Wednesday.

Continue the month’s theme with heavy snatches with run efforts thrown in for fun on Thursday.

After Monday’s effort; be sure to stretch and scale accordingly throughout the week to allow for recovery.

CrossFit Workouts for Week of 11/4-11/10/2024

Welcome to November, a month focused on heavy days dedicated to developing the snatch and clean and jerk.

Expect a higher volume of light, moderate, and heavy barbell cycling.

Work on Olympic lifting-focused skill work for additional practice.

We will see benchmarks and Hero workouts such as CHAD1000X, Nate, and Open workout variations.

CrossFit Workouts for Week of 10/28-11/03/2024

Throughout October, we’ll continue to focus on classic benchmark workouts.

Kick off the week with a fun twist on a classic as athletes take on Heavy Grace.

Shift gears on Tuesday that has athletes partner up for a 30-minute max-distance effort on the machine of their choice.

Round out the week with Dia de los Deadlifts!

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