CrossFit Workouts for Week of 1/31-2/04/2022

Monday, January 31st      

SKILL

ON A 10:00 RUNNING CLOCK…

Practice Rope Climbs

(No Measure)

WORKOUT

5 ROUNDS FOR TIME

25/20 Cal Bike

15 Hang Power Cleans (135/95)|(95/65)

3 Rope Climbs

(Score is Time)

https://vimeo.com/670113462/892f025813

Tuesday, February 1st    

WORKOUT

“PUNCH OUT”

FOR TIME

800m Run

30 Thrusters (115/75)|(75/55)

30 Lateral Burpees Over Bar

(Score is Time)

POST WORKOUT FINISHER

EMOM x 10 MINUTES

MIN 1 – 10 DB Seated Arnold Press (Athlete Choice)

MIN 2 – :50 Weighted Sit-Ups

(Score is Weight)

https://vimeo.com/670113337/30eef4e212

Wednesday, February 2nd        

WORKOUT

1. EMOM x 10 MINUTES

MIN 1 – 20 Alt. Single DB Power Snatch (50/35)|(35/20)

MIN 2 – :45 Max Step-Ups (24/20)

(Score is Lowest Reps)

-Rest 3:00 b/t Part 1 & 2-

2. AMRAP x 5 MINUTES

*Reps of Complex…

*1 Rep is…

1 DB Power Clean L

1 DB Power Clean R

1 DB Box Step-Over

(24/20)**

**Hold DB Suitcase Style, Either Arm.

(Score is Reps)

https://vimeo.com/670113225/ff4043159f

Thursday, February 3rd

STRENGTH

4 SETS FOR QUALITY

5-7+ Tempo Strict Pull-Ups (1111)*

*Goal to maintain perfect hollow body position

-Rest as needed b/t Sets-

(No Measure)

WORKOUT

FOR TIME

1000/800m Row

Immediately Into…

21-15-9

Up-Downs to Target*

Pull-Ups**

Immediately Into…

1000/800m Row

*Target 6″ above standing reach.

**Chest to Bar Optional.

(Score is TIme)

https://vimeo.com/670113132/fa5e9901dc

Friday, February 4th

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 5 of 8

(Score is Weight)

WORKOUT

ON A 15:00 RUNNING CLOCK…

3 Unbroken Hang Squat Snatch*

75 Double Unders

*Barbell increases in weight every set. The athlete only gets 1 attempt to complete the 3 Hang Squat Snatch. They must then complete 75 DU before their next attempt. If they fail a set of Hang Squat Snatch, the athlete will go back 1 weight before attempting again. For example, if they miss (135/95), they must perform (115/75) and the Double Unders again before attempting (135/95).

BB1: (95/65)|(65/45)

BB2: (115/75)|(75/55)

BB3: (135/95)|(95/65)

BB4: (155/105)|(115/75)

BB5: (185/135)|(135/95)

BB6: (225/155)|(155/105)

(Score is Heaviest Weight)

https://vimeo.com/670113037/f540c38f49

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