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CrossFit Workouts for Week of 2/8-2/12/2021

Monday, February 8th         

WORKOUT

AMRAP x 8 MINUTES

8 Toes to Bar

8 Handstand Push-Ups

8 DB Power Cleans (50/35)|(35/20)

-Rest 1:00-

AMRAP x 6 MINUTES

6 Toes to Bar

6 Handstand Push-Ups

8 DB Power Cleans (50/35)|(35/20)

-Rest 1:00-

AMRAP x 4 MINUTES

4 Toes to Bar

4 Handstand Push-Ups

8 DB Power Cleans (50/35)|(35/20)

(Score is Rounds + Reps)

HSPU Option 1: Box Pike Push-Ups

HSPU Option 2: DB Strict Press

Tuesday, February 9th         

STRENGTH

5-5-5-5

Tempo Front Squats (32X1)

*Building from Light to Moderate*

(Score is Weight)

WORKOUT

4 ROUNDS FOR TIME

15 Front Squats (155/105)|(115/75)

25/20 Cal Row

(Score is Time)

OPTIONAL COOL DOWN FOR RECOVERY

5:00 Foam Roll Legs

Wednesday, February 10th    

WORKOUT

5 SETS FOR TIME

200m Run

15 Hand Release Push-Ups

20 Slam Balls (30/20)|(20/10)

15/12 Cal Bike

-Rest 1:00 b/t Sets-

(Score is Total Time)

FINISHER

3 SETS FOR QUALITY

50′ Quad Crawl

20 Kneeling Banded Chest Press*

1:00 Banded Plank**

-Rest as needed b/t sets-

*Band goes across the back.

**Plank on hands.

(No Measure)

Thursday, February 11th  

WORKOUT

EMOM x 30 MINUTES

MIN 1 – 5-7 Ring Muscle-Ups

MIN 2 – 60 Double Unders

MIN 3 – 20 Russian KB Swings (70/53)|(53/35)

MIN 4 – 12 Alt. Pistol Squats or 24 Air Squats

MIN 5 – :50 Single Arm KB Front Rack Hold*

*Switch arms at :25 mark

(No Measure)

RMU Option 1: Jumping Ring Muscle-Ups

RMU Option 2: Strict Ring or Bar Pull-Ups

Friday, February 12th

STRENGTH

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Snatch

(Score is Weight)

WORKOUT

FOR TIME

30 DB Devil’s Push Press* (50/35)|(35/20)

*1 Devil’s Press + 1 Push Press = 1 Rep

-8:00 Hard Cap-

(Score is Time)

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