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

POPULAR POSTS

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Start the week with a fun front squat and double-dumbbell farmers carry couplet on Monday.

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Embrace this month’s theme on Saturday as you and a partner tackle Event 10 from the 2021 CrossFit Games.

CrossFit Workouts for Week of 12/02-12/08

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This month aims to give athletes insights into their fitness levels in specific movements and time domains.

Expect benchmarks like Open Workout 24.1, Fight Gone Bad, Christine, and Open Workout 23.1.

Work through shoulder press, thruster, power snatch, and front-rack lunge heavy days.

Aim to hit a heavy 1-rep-max lift immediately after higher reps at moderate loads.

Round out a great year and gear up for 2025!

CrossFit Workouts for Week of 11/25-12/1/2024

Welcome to the last week of November, where we’ll round out our focus on Olympic weightlifting and transition into prioritizing Open workouts and testers in December.

Start this week with a rowing and ring dip couplet, where complementary movement patterns and decreasing distances allow athletes to maintain intensity on the rower.

On Tuesday, balance mechanics and push PRs as you build to a 1-rep-max snatch and clean and jerk.

Post Thanksgiving fun yet grueling kettlebell partner workout on Saturday.

Wrap the week with a Hero workout in honor of U.S. Marine Corps Sergeant Matthew T. Abbate.

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