ANNOUNCEMENTS
Normal hours on Monday (MLK day). Parents, please remember to enroll your kids for child sitting in advance, especially for this Monday as many kids are out of school. We will be enforcing the cap. If the room fills up, please make arrangements to come at another time.
PROGRAMMING NOTE
We are testing our one rep max overhead squat on Tuesday. Plan your effort accordingly on Monday if you want give PR-ing a shot on Tuesday.
MONDAY, JAN 21
SKILL
10 minutes to establish:
– Max unbroken set of double unders
– Max distance (inches) broad jump
METCON
EMOM 16:
Min 1 – Row for calories
Min 2 – 2 rope climbs
Min 3 – Bike for calories
Min 4 – Rest
Start athletes at different movements as needed to accommodate equipment. Score is total combined calories rowed and biked. Athletes should keep a running tally of their calories on a whiteboard (read: not w/ chalk on the mats).
TUESDAY, JAN 22
STRENGTH
Overhead squat 1 rep max
20 minutes to build to a heavy overhead squat single
METCON
AMRAP 7:
7 box jumps (30/24)
7 push-ups
7L/7R single arm Russian KB swings (70/53)
WEDNESDAY, JAN 23
STRENGTH
A1) DB strict press 4×8
A2) Sit-ups 4×20
Rx+ 15 GHD sit-ups
Superset A1 & A2
METCON
AMRAP 15:
30 wall balls (20/14)
5 muscle-ups*
70m suitcase carry**
*Sub 12 pull-ups
**We will have the four farmers carry handles loaded to the weights used in the upcoming Swolemate showdown. This is a great opportunity for those competing to practice. Kettlebells and dumbbells can be used as well. Swolemate weights are shown below. Please note the handles weigh 15# each, the numbers in parenthesis indicate the required plates to be loaded on each end. Athletes may add/remove weights as needed during the WOD.
Rx male = 155# (45# + 25# plates)
Intermediate male = 125# (35# + 10# + 10#)
Rx female = 105# (45# plates)
Intermediate female = 85# (35# plates)
THURSDAY, JAN 24
DEADLIFT WARM-UP
EMOM 8:
2 deadlift, climbing
This is your warm-up for the metcon, this is not meant to be a 2-rep max day. Aim to end heavier than the weight you will use in the metcon, but you should not exceed 80% of your 1RM.
METCON
AMRAP 8:
800m run
10 deadlift (315/205)
Max DB box step-overs in time remaining (2 x 50/35 DBs, 24/20 box)
-Rest 2 min-
AMRAP 8:
1k row
10 deadlift (315/205)
Max sandbag over shoulder in time remaining (150/100)
FRIDAY, JAN 25
STRENGTH
Every 90 sec x 8 (12 min):
Clean + hang clean + jerk
These should be squat cleans unless you have an injury or are still figuring out the olympic lifts. Built to a heavy set of the complex over the 8 sets.
METCON
CrossFit Main Site WOD 181221
For time:
15 burpees over barbell
5 clean and jerks (225/155)
12 burpees over barbell
4 clean and jerks
9 burpees over barbell
3 clean and jerks
-10 min cap-
Scale the weight to approximately 70-75% of your 1RM C&J.