I never won a fight in the ring; I always won in preparation.
MUHAMMAD ALI
Monday 2/5
Fitness & Performance
A) E4M x 3 sets:
– 16-24 top down DB bench press
– 8-12/side half kneeling SA banded lat pull-down
– 8-12 BB good mornings
Fitness
B) E5M x 3-5 sets:
– 400m run
– 8 double KB deadlifts
– 8 dips
– 24 single unders
Performance
B) E5M x 3-5 sets:
– 400m run
– 12 double KB deadlifts (53/35s)
– 6-12 ring dips
– 36 double unders
Tuesday 2/6
Fitness & Performance
A) E2M x 5 sets:
– 5 push press
*Build in weight to a tough set of 5.
Fitness
B) CrossFit Open Workout 23.1 (Scaled II)
14 min AMRAP:
– 60-calorie row
– 50 hanging knee raise
– 40 wall-ball shots
– 30 cleans
– 20 chin over bar pull-ups
♀ 10-lb ball to 9-ft target, 65-lb cleans
♂ 14-lb ball to 10-ft target, 95-lb cleans
CrossFit Open Workout 23.1 (Scaled I)
14 min AMRAP:
– 60 strokes on the rower
– 50 sit-ups
– 40 wall-ball shots
– 30 cleans
– 20 push-ups
♀ 6-lb ball to 9-ft target, 35-lb cleans
♂ 10-lb ball to 10-ft target, 45-lb cleans
Performance
A) CrossFit Open Workout 23.1 (RX)
14 min AMRAP:
– 60-calorie row
– 50 toes-to-bars
– 40 wall-ball shots
– 30 cleans
– 20 muscle-ups
♀ 14-lb ball to 9-ft target, 95-lb cleans
♂ 20-lb ball to 10-ft target, 135-lb cleans
Wednesday 2/7
Fitness
E5M x 6-8 sets
Station 1:
– 200m row
– 8 alternating DB snatches
– 250/200m row
– 8-12 DB goblet squats
Station 2:
– 200m run
– 8 strict pull-ups
– 200m run
– 8-12 box step-ups
Performance
E5M x 6-8 sets
Station 1:
– 250/200m row
– 10 alternating DB snatches (50/35)
– 250/200m row
– 12 DB goblet squats
Station 2:
– 200m run
– 10 pull-ups
– 200m run
– 12 box jump overs (24/20”)
Thursday 2/8
Fitness
A) E3M x 5 sets:
– 5 BB or double KB front squats @ 32X1 tempo
– 8-12 incline DB press
– 8-12 incline KB row w/ pause
B) EMOM x 10-20 sets:
– 3 DB thrusters
– 3-6 ring rows
– 3 burpees or up/downs
Performance
A) E3M x 5 sets:
– 3 front squats @ 32X1 tempo + 2 front squats (no tempo)
B) EMOM x 10-20 sets:
– 3 thrusters (115/75, 95/65, 75/55)
– 6 ring rows
– 3 burpees over the barbell
RX+ complete with 135/95 thrusters and 1 ring or bar muscle up sub for ring rows
Friday 2/9
Fitness
A) E3M x 6 sets:
9-7-5-5-5 deadlifts
After even – 8-12 DB floor press
After odd – 8-12 tall kneeling banded lat pull-down
Performance
A) E3M x 5 sets:
Set 1: 6-8 deadlifts (building set)
Sets 2-6: 5 deadlifts @ 1-2 RIR
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 8-12 banded Spanish squats
– 8-12/side SA banded tricep push-down (red)
– 8-12 bent over BB rows w/ pause
– 1 lap suitcase carry
OR
Conditioning Option
5-8 sets:
– 500m row / 1000 bike/ 400m run or ski @ 80-90%
60 sec rest
*Goal is to keep same paces as last week with slightly shorter rest