Welcome Back! Fall off the wagon a little these past few weeks? That’s okay and we don’t blame you. However, we will blame you if you don’t make the effort to fix it! Make coming to classes part of your daily routine again starting today. See you at the gym.
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Monday 1/4
A) Warm up to 80% back squat in 8 min
B) Every 3 min x 9 min (3 sets)
– 5 back squats @ 80-80+%
C) 2 sets:
With a 5 minute running clock, complete:
– 500/400 Meter Row or 400m run
– 40 Kettlebell Swings (70/53,53/35)
– AMRAP wallballs in remaining time
R5M between sets.
D) Mobility: barbell quad mash x 1-2 min per side
Tuesday 1/5
A) Barbell cycling
4 sets:
– 8 UB TnG power cleans, R2M between each set
*Start at 50% or 1RM PC and build if able. Keep each set UB and work on efficiency.
B) EMOM x 15-18 min
1: 2-3 DB no-squat man makers (35-55/15-35)
2: 5-8 box jump overs 24/20”
3: 10, 20 or 40 DUs depending on ability
C) 3 rounds not for time:
– 12 supine medball hamstring curls
– L-sit x 30-40 sec accumulated
Wednesday 1/6
A) 3 rounds not for time:
– 6 banded YTWLs
– 10m handstand walk (use partner assist if needed)
– 3 broad jumps for distance
B) Every 6 min x 24-30 min (4-5 sets)
– Row 500/400m
– 10 thrusters 95/65
– 10 pull-ups
*More advanced athletes should perform CTB pull-ups.
*If you can’t keep up with every 6 min, scale down meters/reps.
Thursday 1/7
A) Banded Deadlift
– 10 banded singles at 65%; R30S between each
*use green band, 5% heavier than 12/16
B) Deadlift
set 1 – 5 reps @ 65%
set 2 – 5 reps @ 75%
set 3 – 3-5 reps @ 90% (up 2% from 12/16)
Rest 2-3 minutes between sets
B) EMOM x 15 min
1: 12 alternating DB snatches (50-75/20-45)
2: 5-15 ring dips
3: 220/180m row (scale down to 200/150m if needed)
Friday 1/8
A) EMOM x 8 min (4 sets)
– Snatch 3 position work at 65-75%
B) EMOM x 10 min (5 sets)
– 2 snatch lift offs (pause 1 sec at knee) + 1 snatch @ 75-85%
C) 3 sets not for time:
– 4, 8, 12 or 16 UB T2B (work on connecting reps)
– Lateral sled drag down and back
– AMRAP UB strict then kipping HSPU
D) 500 m row for time
Saturday 1/9
8am Masters
9am CrossFit
10am Level 2/Barbell
