Monday 2/12

Fitness

A) E2.5M x 6 sets (3 each)

Odd sets:

– 8/side SL wall assisted KB Romanian deadlifts

Even sets:

– 8-12 inverted BB rows

– 8-12 tough push-ups

B) CrossFit Open Workout 22.1 (Scaled)

15 min AMRAP:

– 3 wall walks

– 12 DB snatches (35/20)

– 15 box jump/step overs (24/20”)

CrossFit Open Workout 22.1 (Foundations)

15 min AMRAP:

– 3 bear crawls

– 12 DB snatches (20/10)

– 15 box jump/step overs (16”)

Performance

A) E2.5M x 6 sets

Sets 1-2: 4 hang power snatches

Sets 3-4: 3 hang power snatches

Sets 5-6: 2 hang power snatches

*Build to a heavy double

B) CrossFit Open Workout 22.1 (RX)

15 min AMRAP:

– 3 wall walks

– 12 DB snatches (50/35)

– 15 box jump overs (24/20”)

Tuesday 2/13

Fitness

E5M x 6-8 sets

Station 1:

– 200m row

– 6 double DB hang power clean + push press

– 200m row

– 6 up/downs + 6 ring rows

Station 2:

– 200m run

– 6 reverse lunges (w/2, 1 or no DBs)

– 200m run

– 9 lemon squeezes

Performance

E5M x 6-8 sets

Station 1:

– 250/200m row

– 6 power clean + push jerk (115/75, 95/65, 75/55)

– 250/200m row

– 9 burpee pull-ups

Station 2:

– 200m run

– 6 front rack reverse lunges

– 200m run

– 12 lemon squeezes

Wednesday 2/14

Fitness & Performance

A) E4M x 4 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 row

– 9 double KB deadlifts

– 9-12 HR push-ups

– 36 single unders

Performance

B) E5M x 3-5 sets:

– 500/400m row

– 9 deadlifts (155/105, 135/95, 115/75)

– 12 HR push-ups

– 36 double unders

RX+ complete with 9-12 HSPUs

Thursday 2/15

Fitness & Performance

A) E2M x 6 sets:

– 5-5-5-3-3-3 push press

*Build in weight to a tough set of 3.

Fitness

B) EMOM x 10-20 sets:

– 4 alt SA DB hang power clean + push push press

– 4-5 hanging knee raise

– 4-6 air squats

Performance

B) EMOM x 10-20 sets:

– 4 alt SA DB hang power clean + push jerk (50/35)

– 5 toes to bar

– 6 air squats

Friday 2/16

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

*Last day for these movements

Performance

A) E3M x 5 sets:

– 1 front squat @ 32X1 tempo + 4 front squats (no tempo)

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap heavy sled drag

– 12-16 DB rollback tricep extensions

– 20 sec accumulated L sit (scale 10 sec/side)

– 4-8 strict supinated pull-ups (weight if able)

OR

Conditioning Option

5-8 sets:

– 500m row / 1000 bike/ 400m run or ski @ 80-90%

45 sec rest

*Goal is to keep same paces as last week with slightly shorter rest 

*Next week we test!

Saturday 2/17

Fitness

TBA

Performance

TBA

Sunday 2/18

10-12pm Open Gym

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