CrossFit Workouts for Week of 1/30-2/03/2023

Monday, January 30th

STRENGTH

4-4-4-4*

Deadlift

*Start Heavy and build to Heavy+.

Week 5 of 7 (Oly Cycle)

(Score is Weight)

WORKOUT (PERFORMANCE)

AMRAP x 12 MINUTES

2 Rope Climb*

5 Deadlifts (275/185)

25 Sit-Ups

*2 Rope Climbs can be subbed for 6 Strict Pull-Ups

(Score is Rounds + Reps)

(FITNESS)

AMRAP x 12 MINUTES

3 Strict Pull-Ups*

5 Deadlifts (205/145)

25 Sit-Ups

*3 Strict Pull-Ups can be subbed for 1 Rope Climb

(Score is Rounds + Reps)

https://vimeo.com/792409969

Tuesday, January 31st  

WORKOUT (PERFORMANCE)

EMOM x 20 MINUTES

MIN 1 – 200m Run

MIN 2 – 15/12 Cal Bike

MIN 3 – Max Box Jumps (24/20)*

MIN 4 – Rest

*Step-Down Mandatory

(Score is Lowest Box Jumps)

(FITNESS)

EMOM x 20 MINUTES

MIN 1 – 200m Run

MIN 2 – 12/10 Cal Bike

MIN 3 – Max Box Jumps (20)*

MIN 4 – Rest

*Step-Down Mandatory

(Score is Lowest Box Jumps)

POST-WORKOUT SKILL (PERFORMANCE)

EVERY 1:30 x 4 SETS

3 Kip Swings + 2 Pull-Ups + 1 Chest to Bar Pull-Up

-Rest w/ Time Remaining-

(No Measure)

(FITNESS)

EVERY 1:30 x 4 SETS

3 Kip Swings + 2 Dynamic Kips* + 1 Pull-Up

*Pulling Knees-Up Behind the Bar.

-Rest w/ Time Remaining-

(No Measure)

https://vimeo.com/792409492

Wednesday, February 1st  

STRENGTH

6-5-4-3-2

Power Clean & Jerks*

*Reps must be Touch and Go. Start Moderate and Build Moderate-Heavy.

Week 5 of 7 (Oly Cycle)

(Score is Weight)

WORKOUT (PERFORMANCE)

“OPEN 15.4”

AMRAP x 8 MINUTES*

3 Handstand Push-Ups

3 Power Cleans (185/125)

6 Handstand Push-Ups

3 Power Cleans

9 Handstand Push-Ups

3 Power Cleans

12 Handstand Push-Ups

6 Power Cleans

15 Handstand Push-Ups

6 Power Cleans

18 Handstand Push-Ups

6 Power Cleans

21 Handstand Push-Ups

9 Power Cleans And so on…

*Add 3 reps to the Handstand Push-Ups each round, and 3 reps to the Clean every 3 rounds.

(Score is Total Reps)

Last Seen Open 2015

(FITNESS)

“OPEN 15.4 – REMIX”

AMRAP x 8 MINUTES*

3 Hand Release Push-Ups

3 Power Cleans (135/95)

6 Hand Release Push-Ups

3 Power Cleans

9 Hand Release Push-Ups

3 Power Cleans

12 Hand Release Push-Ups

6 Power Cleans

15 Hand Release Push-Ups

6 Power Cleans

18 Hand Release Push-Ups

6 Power Cleans

21 Hand Release Push-Ups

9 Power Cleans And so on…

*Add 3 reps to the Hand Release Push-Ups each round, and 3 reps to the Clean every 3 rounds.

(Score is Total Reps)

OPTIONAL FINISHER

“TABATA” 8 SETS (:20 ON/ :10 OFF)*

Hollow Body Rocks

*During :10 Rest hold Hollow Body.

(No Measure)

https://vimeo.com/792409040

Thursday, February 2nd

WORKOUT (PERFORMANCE)

FOR TIME

10-9-8-7-6-5-4-3-2-1

DB Goblet Squats (Athlete Choice, AHAP)

5-10-15-20-25-30-35-40-45-50

Double Unders (Unbroken Optional)*

*DU must be performed unbroken to move back to the Squats. If miss a rep, restart the set from zero. Ex: on the set of 20, if you miss at 17 then restart the set of 20 from 0.

(Score is Time)

(FITNESS)

FOR TIME

10-9-8-7-6-5-4-3-2-1

DB Goblet Squats (Athlete Choice, Heavy)

5-10-15-20-25-30-35-40-45-50*

Double Unders

*Option to Change DU Volume to: 25-25-25-25-25-25-25-25-25-25 or… 5-10-15-20-25-30-35-35-35-35

(Score is Time)

POST-WORKOUT STRENGTH

ON AN 15:00 RUNNING CLOCK…

Build to a Moderate Set of 3 Back Squats*

*Start Moderate and build to Moderate. Goal is to build off of the Squats from the workout and see how it impacts athlete position in the with the Moderate load.

Week 5 of 7 (Oly Cycle)

(Score is Weight)

https://vimeo.com/792408490

Friday, February 3rd

STRENGTH

EMOM x 10 MINUTES

2 Power Snatch*

*Start Moderate and build every other set to Moderate-Heavy. Reps must be Touch and Go.

Week 5 of 7 (Oly Cycle)

(Score is Weight)

WORKOUT (PERFORMANCE)

5 ROUNDS FOR TIME

4 Bar Muscle-Ups

6 Hang Power Snatches (115/75)

12/10 Cal Bike

2 Bar Muscle-Ups

3 Hang Power Snatches

(Score is Time)

(FITNESS)

5 ROUNDS FOR TIME

4 Pull-Ups

6 Hang Power Snatches (95/65)

10/8 Cal Bike

4 Pull-Ups

3 Hang Power Snatches

(Score is Time)

https://vimeo.com/792408099

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