With the 2019 CrossFit Games Open only a month away it’s time to get that muscle-up! We are throwing a 2 hour muscle up clinic on Sunday 2/10 from 10am-12pm. You’ll learn muscle-up progressions and come away with homework to help further your skill. Oh and it’s only $10. Sign up HERE.

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Monday 1/21

A) E3MOM x 4 sets

Back Squat x 8 @ 75%

*Complete at last week’s weight.

 

B) Every 3 minutes x 4-7 sets

– 200m run

– 8 double KB thrusters

– 32 double unders

 

*Pick a weight on KB thrusters that is tough but unbroken.

 

Tuesday 1/22

A) E2MOM x 8 sets:

– power snatch + hang snatch + overhead squat

*Build up to a tough but crisp weight.

 

B) 3 rounds for time:

– 32/24 cal row

– 24 alternating DB snatch (50/35)

– 16 pull-ups

 

C) 3 sets for quality:

– 12-15 bent over DB rear laterals

– 12-15 supine DB hamstring curls

 

Wednesday 1/23

A) 2 total sets of…

4 min AMRAP:

– 5 sandbag squats

– 5 HR push-ups

– 5 toes to bar

R2M

4 min AMRAP:

– 5 KB swings (53/35)

– 5 box jumps – step down

– 5 overhead plate hold sit-ups

R2M

4 min AMRAP

– 5 DB hang power cleans (35/25)

– 5 DB push press

– 5 burpees over DBs

R2M

 

B) 3 sets for quality:

– 30 sec flutter kicks

– 20 sec/side side plank

– 10/side banded clam shells

 

Thursday 1/24

A) Every 3 minutes x 5 sets:
– 6 overhead presses

– 6 Romanian deadlifts @ 70-75%

– 12 DB upright rows

 

B) 4 rounds for time:

– 500/400m row

– 400m run

– 8 DB devil presses

 

Friday 1/25

A) Every 4 minutes x 4 sets:

– 6 front squats @ last week’s heaviest set +5%

– 10-12 DB bench press @ 30X1 tempo

*RPE on squats should be 8-9

 

B) 3 sets for quality

– 12-15 BB hip extensions

– 12-15 DB skullcrushers

– 12-15 slide hamstring curls

– 12-15 wall support DB bicep curls

 

Saturday 1/26

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym

 

Sunday 12/27

8am Endurance

10-12pm Open Gym

Our 8 Week Strength Course is kicking off next Monday, January 21st, and we still have a few spots left! If you want to buckle down on building a foundation of long lasting strength, this is for you! Check out more information and sign up details HERE.

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Monday 1/14

A) E3MOM x 6 sets

Back Squat

Set 1: [email protected]%

Set 2: [email protected]%

Set 3: [email protected]%

Set 4-6: [email protected]%

 

B) For time:

– 800m run

– 30 deadlifts 225/155, 185/125, 155/105

– 800m run

– 30 front squats 135/95, 115/75, 95/65

 

*Weight change happens after deadlifts

 

Tuesday 1/15

A) E2MOM x 8 sets:

– power snatch + hang power snatch

*Build up to a tough but crisp weight

 

B) EMOM x 4-6 sets

1: 250/200m or 200/160m row

2: 10 shoulder to overhead (115/75)

3: 6 burpees + 30 double unders

4: rest

 

RX+ use 135/95 and 50 double unders

 

Wednesday 1/16

A) 2 total sets of…

6 min AMRAP:

– 8 wallballs (20/14)

– 6 toes to bar

– 4 burpee box jump overs (24/20”)

R3M

6 min AMRAP:

– 8 alternating DB snatches

– 6 goblet hold reverse lunges

– 4 burpee pull-ups

R3M

 

*Scale burpee pull-ups down: 4 burpees + 4 ring rows

*Scale them up to 2x: 2 burpees + 1 muscle up

 

B) 3 sets for quality:

– 30 sec flutter kicks

– 20 sec/side side plank

– 10/side banded clam shells

 

Thursday 1/17

A) Every 5 minutes x 3 sets:

– 8 front squats @ last week’s heaviest set +5%

– 8/side half kneeling DB press @ 2111 tempo

*RPE on squats should be 8-9

 

B) 4-5 sets, against a 2 minute running clock complete:

– 400m run

– max effort sandbag curtis P’s

R2M

 

*Curtis P’s: power clean + lunge + lunge + push press

 

Friday 1/18

A) Every 2.5 minutes x 8 sets:

– 1 deadlift @ 90+%

– 1 bench press @ 90+%

 

B) 3 sets for quality

– 16 DB walking lunges + 16 death marches

– 12-15 BB overhead extensions

– 16 seated hamstring band curls

– 16 BB bicep curls

 

Saturday 1/19

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym

 

Sunday 1/20

8am Endurance

10-12pm Open Gym