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CrossFit Workouts for Week of 2/7-2/11/2022

Monday, January 7th       

SKILL

ON A 10:00 RUNNING CLOCK…

Practice Ring Muscle-Ups

+

Strict RMU Transitions

*Drill Suggestions…

False Grip Ring Row

False Grip Kipping

Jumping False Grip Transition

Kipping Hips to Ring

(No Measure)

WORKOUT

“ANNIE-UP”

FOR TIME

50-40-30-20-10

Double Unders

2-4-6-8-10

Ring Muscle-Ups

50-40-30-20-10

Sit-Ups*

*GHD Optional

(Score is Time)

RMU Option 1: Jumping Ring Muscle-Ups

RMU Option 2: Burpee Pull-Ups

https://vimeo.com/672565517/1103dfab6a

Tuesday, February 8th     

STRENGTH

2×3

1×3

Overhead Squat

*All working sets @ Mod-Heavy weight. If you have a 1RM OHS, the first sets of 3 should be roughly 90-95%, the sets of 3 should be roughly Heavier than the previous 2 sets. Focus on perfect movement. Week 6 of 8

(Score is Weight)

WORKOUT

2 ROUNDS FOR TIME

35/28 Cal Bike

25 Box Jumps (24/20)

10 Overhead Squats or Front Squats (165/115)|(115/75)

(Score is Time)

https://vimeo.com/672565336/daa29e78e7

Wednesday, February 9th        

WORKOUT

EMOM x 20 MINUTES

MIN 1 – 15 Burpee Over Bar

MIN 2 – Max Hang Power Cleans (135/95)|(95/65)

MIN 3 – 1:00 Front Rack Hold*

MIN 4 – Rest

*Accumulate as much time as possible in the Front Rack.

(Score is Reps of Cleans)

POST-WORKOUT STRENGTH

3 SETS FOR REPS

Max Strict Knees to Elbow or Strict Toes to Bar

-Rest 1:30 b/t Sets-

(Score is Total Reps)

https://vimeo.com/672565121/2f7344a1d2

Thursday, February 10th

WORKOUT

“OPEN 17.4”

AMRAP x 13 MINUTES

55 Deadlifts (225/155)|(155/105)

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

55 Cal Row

55 Handstand Push-Ups

(Score is Rounds + Reps)

HSPU Option 1: Pike Push-Ups

HSPU Option 2: DB Strict Press

https://vimeo.com/672564818/172a87015c

Friday, February 11th

STRENGTH

ON A 25:00 RUNNING CLOCK…

1.) Build to a Heavy 5-Rep Bench Press

(Score is Weight)

-Rest Quickly Before Part 2-

2.) Max Bench Press (@ 75% of Part A)*

*Must be unbroken. Once the barbell is not moving, the set is complete.

(Score is Reps)

WORKOUT

FOR TIME

21-15-9-15-21

Alt. Jumping Lunges* Hand Release Push-Ups *L+R = 1-Rep (Score is Time

https://vimeo.com/672564619/62fe8984f2

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