Jan. 2th - Jan. 7th, 2023
HAPPY NEW YEAR!!! TRADITIONAL NEW YEAR / FIRST WEEK CROSSFIT TOTAL. LET’S GET IT!!!
Monday January 2, 2023
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Roll calf/ankles Banded Trap. release. Forearm grinders
STRENGTH & METABOLIC CONDITIONING :
10 rounds for time of:
30 double-unders
15 pull-ups
30 squats
6 x 30’ shuttle runs (10 cal. AirBike, 150 m Row)
Rest 2 minutes
Tuesday January 3, 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, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Wednesday “Mash-Up” January 4 , 2023
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : 4 mobility movements. Gather up equipment
A.M.R.A.P. in 9 minutes of:
Sit-Ups
Jump Rope single-unders today (adventurous…cross-overs)
10 - 15 - 20 - 25 - 30…
A.M.R.A.P. in 9 minutes of:
10 Push-Up 10 Box Jumps
A.M.R.A.P. in 9 minutes of:
20 American Kettlebell Swings 20 side lunges
*Rest 3 minutes between workouts.
Team Thursday January 5, 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 : Bench Press 4 - 4 - 4 - 4 - 4 - 4 heavier than last week / take your previous 3 to a 4
METABOLIC CONDITIONING :
4 rounds in teams for time of:
20-cal row
23 dumbbell burpee deadlifts
♀ 35-lb DBs ♂ 50-lb DBs
Friday January 6, 2023
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Roll calf/ankles Banded Trap. release. Forearm grinders
STRENGTH & METABOLIC CONDITIONING :
3 rounds of 10 minutes with 2 minutes rest between rounds - for reps :
alternating Bag/Ball cleans on the odd minutes.
calorie bike on the even minutes
Saturday January 7, 2022 8 - 10am
OPEN GYM – with suggestions