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CrossFit Workouts for Week of 1/9-1/13/2023

Monday, January 9th  

STRENGTH

ON A 15:00 RUNNING CLOCK…

Build to a Moderate Set of 5 Back Squats*

*Start Light-Moderate and build to Moderate.

Week 2 of 7 (Oly Cycle)

(Score is Weight)

WORKOUT (PERFORMANCE)

4 ROUNDS FOR TIME

8 DBL KB Front Squats (53/35)

16 DBL KB Alt. Front Rack Lunges

24/20 Cal Row

(Score is Time)

WORKOUT (FITNESS)

4 ROUNDS FOR TIME

8 DBL KB Front Squats (35/26)

16 DBL KB Alt. Front Rack Lunges

24/20 Cal Row

(Score is Time)

https://vimeo.com/785942395

Tuesday, January 10th

STRENGTH

10-8-6-10-8-6*

Hang Power Snatch

*Light-Moderate for 1st wave and build to Moderate in the 2nd wave. The second wave of 10-8-6 should be heavier than the first.

Week 2 of 7 (Oly Cycle)

(Score is Weight)

WORKOUT (ALL)

EMOM x 15 MINUTES

MIN 1&2 – AMRAP of…

3 Hang Power Snatches (Athlete Choice, Mod/Mod-Heavy) + 7 Up-Downs Over Bar + 21 Double Unders*

MIN 3 – Rest

*Pick up where you left off. Reps on HPS should be performed unbroken.

(Score is Total Rounds + Reps)

https://vimeo.com/785942059

Wednesday, January 11th

SKILL (PERFORMANCE)

ON A 10:00 RUNNING CLOCK…

Practice Ring Muscle-Ups*

*Options…

Low Ring Transitions

Jumping Muscle-Ups

Hips to Rings + Muscle-Up

(No Measure)

SKILL (FITNESS)

ON A 10:00 RUNNING CLOCK…

Practice Pull-Ups*

*Options…

Banded Strict Pull-Ups

Pausing Pull-Ups

2-for-1 Pull-Ups

(No Measure)

WORKOUT (PERFORMANCE)

FOR TIME

50-40-30-20-10

Cal Bike

10-20-30-40-50

Sit-Ups

5-5-5-5-5

Ring Muscle-Ups

(Score is Time)

WORKOUT (FITNESS)

FOR TIME

50-40-30-20-10*

Cal Bike

10-20-30-40-50

Sit-Ups

12-12-12-12-12

Pull-Ups

*Alternate Cals Optional 40-30-20-10-5

(Score is Time)

https://vimeo.com/785941640

Thursday, January 12th

EXTENDED WARM-UP (ALL)

EVERY 3:00 x 3 SETS

Build to a Moderate Weight of…

1 Thruster + 2 Front Squats + 3 Back Squats

-Rest w/ Time Remaining-

(Score is Weight)

WORKOUT (PERFORMANCE)

AMRAP x 7 MINUTES

8 Back Squats (165/115)

10 Hand Release Push-ups

200m Run

-Rest 2:00-

AMRAP x 5 MINUTES

6 Front Squats (135/95)

8 Hand Release Push-ups

150m Run

-Rest 2:00-

AMRAP x 3 MINUTES

4 Thrusters (95/65)

6 Hand Release Push-ups

100m Run

(Score is Total Reps)

WORKOUT (FITNESS)

AMRAP x 7 MINUTES

8 Back Squats (135/95)

10 Push-ups

200m Run

-Rest 2:00-

AMRAP x 5 MINUTES

6 Front Squats (95/65)

8 Push-ups

150m Run

-Rest 2:00-

AMRAP x 3 MINUTES

4 Thrusters (75/55)

6 Push-ups

100m Run

(Score is Total Reps)

https://vimeo.com/785938281

Friday, January 13th

STRENGTH (ALL)

5 SETS

1 Clean Deadlift + 1 Hang Power Clean + 2 Shoulder to Overhead

*Start Light and Build to Moderate.

-Rest As Needed b/t Sets-

Week 2 of 7 (Oly Cycle)

(Score is Weight)

WORKOUT (ALL)

3 SETS

AMRAP x 4 MINUTES*

2-4-6-and so on…

Hang Power Clean + Overhead (95/65)

Box Jumps (24/20)

-Rest 1:30 b/t Sets-

*Reset to 2/2 at the start of each AMRAP.

(Score is Lowest Rounds + Reps)

OPTIONAL FINISHER

2-3 SETS FOR QUALITY

30 Single DB Crush Curls

10/10 DB Around the Worlds

30 Single DB Floor Press

-Rest as Needed b/t Sets-

(No Measure)

https://vimeo.com/785940776

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