Jan. 9th - Jan. 14th, 2023
Monday January 9, 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. Scorpion.
STRENGTH :
"Other CrossFit Total"
Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep
Clean is from the ground, power or squat.
Tuesday January 10, 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 :
"Christine"
3 Rounds for time:
500m Row
12 Deadlifts (Bodyweight)
21 Box Jumps, 20"
Wednesday “Mash-Up” January 11 , 2023
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : 4 mobility movements. Gather up equipment
For max reps:
2 mins of: DB alterating Thrusters, 50 / 35 / 20
1 mins of: Burpees
1 min of: Pull-ups 2 minutes of AbMat Sit ups
For max reps:
2 mins of: DB alternating Power Snatch, 50 / 35 / 20
1 mins of: Burpees
1 min of: Pull-ups 2 minutes of AbMat Sit ups
For max reps:
2 mins of: DB alternating Clean & Jerk, 50 / 35 / 20
1 mins of: Burpees
1 min of: Pull-ups 2 minutes of AbMat Sit ups
*Rest 4 minutes between workouts.
Team Thursday January 12, 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 : Front Squat 5-6 Sets x 5 reps up to 90% of your previous best (not a team event)
METABOLIC CONDITIONING :
20:00 AMRAP
Partner 1: 25 cal bike
Partner 2: Works through movements AMRAP movements
25 Wallballs (24/20)(20/14)(14/10)(10/8)
25 Russian Twists with ball
25 Wallball clean over shoulder
*After 25 calories complete, switch continue with AMRAP where partner left off
*Team of 3, two partners shadow (work at same time, should stay together)
Friday January 13, 2023
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Banded Hip and Shoulder openers from Mobility Chart
STRENGTH : Strict Press 5 reps. to 90% of your previous best
METABOLIC CONDITIONING :
For time:
50 - 40 - 30 - 20 - 10 Double-Unders
50 - 40 - 30 - 20 - 10 Kettlebell Swings
Saturday January 14, 2023 8 - 10am
OPEN GYM (with suggestion)
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
OR
" 1/2 Barbara"
Five rounds, each for time of:
10 Pull-ups
15 Push-ups
20 Sit-ups
25 Squats
Rest precisely three minutes between each round.