Jan. 16th - Jan. 21st, 2023
Monday January 16, 2023
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Roll glute - hams. Trap grinder on barbell. Forearm grinders
STRENGTH : Back Squat 5 - 5 - 5 - 5 - 5 working up to to 85% of your CrossFit Total
METABOLIC CONDTIONING :
10 down to 1 reps for time of:
Ball Slams
Burpees
Ring Rows
V-ups
Tuesday January 17, 2023
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Active Pause Scorpion & couch stretch
STRENGTH : Bench Press 3 - 3 - 3 - 3 - 3 working up to to 90% of your “Other CrossFit Total”
METABOLIC CONDITIONING :
For Time:
4 Rounds
100’ walking lunge
25 Dumbbell Snatches (50#/35#/20#)
15 Box Step Ups with single dumbbell (24”/20”)
Wednesday “Mash-Up” January 18 , 2023
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : 4 mobility movements. Gather up equipment
For total reps.
Amrap 10 minutes of:
"Cindy” 5 Pull ups - 10 Push ups - 15 Air squats
Amrap 10 minutes of:
”Annie” Ladder 10 - 15 - 20 - 25 - 30 - 35 - 40… Double-Unders & AbMat sit ups
Amrap 10 minutes of:
"DT" 12 Deadlifts - 9 Hang cleans - 6 Shoulder to overhead (Rx 155/105; Suggested: A weight where each movement could be completed unbroken)
rest 3 minutes between each round
Team Thursday January 19, 2023
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Roll glute - hams. Trap grinder on barbell. Forearm grinders
STRENGTH : Team Isabel 30 Snatch Total, alternating single reps for total time, 2 or 3 person teams
Rx 135/95 - should be relatively heavy
METABOLIC CONDITIONING :
Team Row to 2000 meters.
One holds weight plate overhead while the other rows, when the plate comes down - switch. (45/25/15)
Friday January 20, 2023
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Roll glute - hams. Side lunge and hold. Forearm grinders
STRENGTH : Power Clean + Squat Clean + Jerk 6 sets climbing for quality
METABOLIC CONDITIONING :
For time:
10 Pull-Ups, chest to bar if you have it (Rx.+ = up to 3 RING Muscle-ups)
15 Toes-to-bar
30 Burpees
60 Cross over single unders or 2x single unders
30 Burpees
15 Toes-to-bar
10 Pull-Ups, chest to bar if you have it (Rx.+ = up to 3 BAR Muscle-ups)
Saturday January 21, 2023 8 - 10am
OPEN GYM (with suggestion)