A) E4MOM x 4 sets
– Back Squat x 10 @ 70-75%
*Complete at last week’s weight.
B) E4MOM x 4-6 sets:
– 15/12 cal row
– 12 KB swings
– 9 burpees
– 6 pull-ups
RX+ complete 6 CTB pull-ups or 3 muscle-ups.
Author: Ryan Savard
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 an 8
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
A) Every 3 minutes x 5 sets:
– 6 overhead presses
– 6 Romanian deadlifts @ 70-75%
– 10 DB upright rows
B) 3 rounds for time:
– 500/400m row
– 400m run
– 8 DB devil presses
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
R4M, then repeat
B) 3 sets for quality:
– 30 sec flutter kicks
– 20 sec/side side plank
– 10/side banded clam shells
Programming Overview: Jan 21-27
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.
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
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.
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:
– 200m run
– max effort sandbag curtis P’s
R2M
*Curtis P’s: power clean + lunge + lunge + push press
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