Monday 1/29
Fitness & Performance
A) E4M x 4 sets
– 8-12 BB strict press
– 8-12/side bent over DB row
– 20 sec/side Copenhagen plank
*Last week for these movements
Fitness
B) CrossFit Open 18.1 – Scaled
20 min AMRAP
– 8 hanging knee raises
– 10 SA DB hang power clean + jerk (35/25)
– 14/12 cal row
Performance
B) CrossFit Open 18.1 – RX
20 min AMRAP
– 8 toes to bar
– 10 SA DB hang power clean + jerk (50/35)
– 14/12 cal row
Tuesday 1/30
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) For time:
– 600m run
– 40 wallballs
– 400m run
– 30 RKB swings
– 200m run
– 20 up/down + box step-ups
Performance
A) E3M x 5 sets:
– 5 front squats @ 32X1 tempo
B) For time:
– 600m run
– 60 wallballs (20/14)
– 400m run
– 40 RKB swings (53/35)
– 200m run
– 20 burpee + box jump overs (24/20”)
Wednesday 1/31
Fitness
A) E3M x 6 sets:
10-8-6-6-6 deadlifts
After even – 8-12 DB floor press
After odd – 8-12 tall kneeling banded lat pull-down
B) E90S x 10-15 sets:
– 20 single unders
– 5 double KB deadlifts
– 5-6 strict pull-ups
– 5-7 push-ups
Performance
A) E3M x 5 sets:
Set 1: 8-10 deadlifts (building set)
Sets 2-6: 6 deadlifts @ 2 RIR
B) E90S x 10-15 sets:
– 20 double unders
– 5 double KB deadlifts (53/35)
– 6 pull-ups
– 7 push-ups
Thursday 2/1
Fitness
E5M x 5-8 sets
Station 1:
– 400m row
– 8 double DB hang squat cleans (35/25s)
– 8-12 lemon squeezes
Station 2:
– 400m run
– 8-12 double DB push press
– 8 up/downs
Performance
E5M x 5-8 sets
Station 1:
– 500/400m row
– 8 double DB hang squat cleans (35/25s)
– 12 lemon squeezes
Station 2:
– 400m run
– 12 double DB push press
– 8 burpees to target
Friday 2/2
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
Performance
A) E2.5M x 6 sets
Sets 1-2: 5 hang power snatches
Sets 3-4: 4 hang power snatches
Sets 5-6: 3 hang power snatches
*Build to a heavy double
Fitness & Performance
Strength Option
B) 3-4 sets for quality:
– 8/side DB rear foot elevated split squats
– 16-24 alt. KB gorilla row
– 1 lap/arm waiters walk
– 8/side split stance banded pallof press (outside foot forward)
OR
Conditioning Option
5-8 sets:
– 500m row / 1000 bike/ 400m run or ski @ 80-90%
75 sec rest
*Goal is to keep same paces as last week with slightly shorter rest
Saturday 2/3
Fitness
TBA
Performance
TBA
Sunday 2/4
10-12pm Open Gym