Jan. 30th - Feb. 4th, 2023
Monday January 30, 2023
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Active Pause Scorpion & couch stretch
STRENGTH : Bench Press 2 rep. EMOM x 10 working up to to 70%-85% of your “Other CrossFit Total”
METABOLIC CONDITIONING :
Complete as many rounds and reps as possible in 10 minutes of:
5 shoulder-to-overheads
10 deadlifts
15 box jumps
♀ 75 lb ♂ 115 lb
Tuesday January 31, 2023
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : 1-2x Bottom of squat hold for :30 - can use rig to support, can move around into hips and ankles; :30 scorpion stretch with arm at 45 degree angle (think OHS position for shoulders)
STRENGTH : Overhead Squat work to a 1 rep. with a 3 second hold in the squat.
METABOLIC CONDITIONING :
4 rounds for time including rests of:
Row 1,000 meters
Rest 2 minutes
Wednesday “Mash-Up” February 1 , 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 9 minutes of:
5 clean and jerks 135/95 5 Bar facing burpees
Amrap 9 minutes of:
6 Ring Dips
6 Squat Cleans 135/95
Amrap 9 minutes of:
14 one-arm KB or DB alternating Snatch 7 Power Cleans
rest 3 minutes between each round
TEAM THURSDAY February 2, 2023
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : 4 mobility movements
STRENGTH : Single Arm D.B. Snatch. Heaviest 1 rep. do-able with both arms. 5 attempts in 15 minutes
METABOLIC CONDITIONING :
For Time:
200 Double unders/300 single unders (Team of 3 - 300 DU)
100 Wallballs (20/14)(14/10)(10/8) (Team of 3 - 150 Wallballs)
100 Calorie Bike (Team of 3 - 150 Calories)
One person works at a time. Partition reps as desired.
Can complete movements in any combination! For example, could do sets of 20 double unders/10 wall balls/10 calories x 5 (each partner complete that number of reps).
Only rule is that total reps must be completed.
Friday February 3, 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 : Deadlift work to a 1 rep. to 90% of your CrossFit Total or best ever.
METABOLIC CONDITIONING :
Complete as many rounds as possible in 20 minutes of:
10 (chest-to-bar) pull-ups
15 push-ups
20 single-leg squats, alternating (scale to a box)
Saturday February 4, 2023 8 - 10am
OPEN GYM (with suggestion)