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CrossFit Workouts for Week of 2/1-2/5/2021

Monday, February 1st        

WORKOUT

FOR TIME

3 ROUNDS

20/15 Cal Bike

15 Pull-Ups

20 Overhead Walking Lunges (95/65)|(65/45)

-Rest 3:00-

1 ROUND

60/45 Cal Bike

30 Pull-Ups

60 Overhead Walking Lunge

(Score is Time)

Tuesday, February 2nd        

SKILL

EMOM x 5 MINUTES

:40 Double or Triple Under Practice

Option 1: Penguin Jumps

Option 2: 2 Single Unders + 1 Double Unders

Option 3: 2 Double Unders + 1 Triple Unders

(No Measure)

WORKOUT

10 ROUNDS FOR TIME

25 Double Unders

8 Russian KB Swing (70/53)|(53/35)

12 Sit-Ups

(Score is Time)

COOLDOWN FOR RECOVERY

1:00 Plantar Smash (L)

1:00 Plantar Smash (R)

1:00 KB Calf Smash (L)

1:00 KB Calf Smash (R)

(No Measure)

Wednesday, February 3rd   

STRENGTH

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Clean and Jerk

(Score is Weight)

WORKOUT

“THE CALI BEAR”

EVERY :30 FOR 20 MINUTES

1 Power Clean & Jerk (225/155)|(155/105)

*Beginners should scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics.

(Score is Weight)

Thursday, February 4th     

EXTENDED WARM-UP

3 SETS

:20 Ring Support Hold

:20 Bottom of Ring Dip Hold

:20 Bar-Hanging Knee Tuck or L-Sit Hold

100m Run

-Rest as Needed b/t Sets-

(No Measure)

WORKOUT

5 SETS ON A 3:00 RUNNING CLOCK…

300m Run

15 Toes to Bar

Max Ring Dips in Time Remaining…

-Rest 2:00 b/t Sets-

(Score is Reps)

OPTIONAL COOLDOWN FOR RECOVERY

2 SETS

1:00 Doorway Stretch (R)

1:00 Doorway Stretch (L)

1:00 Child’s Pose

(No Measure)

Friday, February 5th

WORKOUT

AMRAP x 21 MINUTES

7 Power Snatches (115/75)|(75/55)

14 Wall Balls (20/14)|(14/10)

21/16 Cal Row

(Score is Rounds + Reps)

OPTIONAL FINISHER

3 SETS FOR QUALITY

8-12 Barbell Roll-Outs

Followed By…

5:00 Foam Roll

(No Measure)

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