CROSSFIT
Monday 1/20
“STRENGTH”
Every 1:30 x 4 sets each, alternate between:
8 Front Squats @ 70%
30 Empty Barbell Good Mornings (45/35)
“CONDITIONING”
Open:
For Time:
27-21-15-9
Thrusters (95/65)
Toes to Bar
Performance:
27-21-15-9
Thrusters (75/55)
Toes to Bar
Fitness:
27-21-15-9
Thrusters (45/35)
Hanging Knee Raises
Tuesday 1/21
“CONDITIONING”
Teams of 2. Trade as Needed.
Open:
3 Sets:
AMRAP 9 minutes:
30/20 Calorie Bike
30 Ground to Overheads (135/95)
30/20 Calorie Bike
30 Bar Facing Burpees
REST 3:00
Performance:
3 Sets:
AMRAP 9 minutes:
30/20 Calorie Bike
30 Ground to Overheads (115/75)
30/20 Calorie Bike
30 Bar Facing Burpees
REST 3:00
Fitness:
3 Sets:
AMRAP 9 minutes:
20/15 Calorie Bike
60 Kettlebell Swings (35/25)
20/15 Calorie Bike
20 Bar Facing Burpees
Wednesday 1/22
“STRENGTH”
Part 1:
Build to a heavy 3-rep Strict Press
Part 2: Every 2:00
Perform 3 x 6 Push Press w/ weight from Part 1
Part 3: Every 2:00
Perform 3 x 9 Push Jerk w/ weight from Part 1
REST 2 minutes between each part.
“CONDITIONING”
Teams of 2. Trade Rounds.
Open:
8 Sets (total) for Time:
15/12 Calorie Row
15 Box Jump Overs (24/20)
15 C2B Pull-ups
Performance:
8 Sets (total) for Time:
15/12 Calorie Row
15 Box Jump Overs (20/16)
15 Pull-ups
Fitness:
8 Sets (total) for Time:
12/10 Calorie Row
12 Box Jump Overs (20/16)
12 Assisted Pull-ups
Thursday 1/23
“CONDITIONING
Open:
AMRAP 10 minutes:
5-10-15-20-25…etc. Deadlifts (185/125)
20-40-60-80-100…etc. Double Unders
REST 5:00
AMRAP 10 minutes:
5-10-15-20-25…etc. Calorie Bike
20-40-60-80-100…etc. Walking Lunges
REST 5:00
For Time:
100 Abmat Sit-ups
Friday 1/24
“STRENGTH”
In 8 minutes:
400m Run
– in remaining time:
8RM Back Squat
“CONDITIONING”
Open:
For Time:
800m Run
21 Power Snatches (135/95)
21 Burpee Pull-ups
400m Run
21 Power Snatches (135/95)
21 Burpee Pull-ups
800m Run
Performance:
For Time:
600m Run
21 Power Snatches (115/75)
21 Burpee Pull-ups
300m Run
21 Power Snatches (115/75)
21 Burpee Pull-ups
600m Run
Fitness:
For Time:
600m Run
15 Hang Power Snatches (75/55)
15 Burpee Pull-ups
300m Run
15 Hang Power Snatches (75/55)
15 Burpee Pull-ups
600m Run
BOOTCAMP
Monday 1/20
AMRAP 20 minutes working :45 on/:15 off:
Max Calorie Row
Max Box Jump Overs (24/20)
Max Kettlebell Swings (53/35)
Max Burpees
REST 5:00
AMRAP 8 minutes:
20 Abmat Sit-ups
8/8 Single Leg KB/DB RDL
:30 Side Plank (R)
:30 Side Plank (L)
Tuesday 1/21
EMOM 10 minutes:
O: :30 Max Dbl. Dumbbell Strict Press
E: :30 Max Double/Single Unders
REST 5:00
AMRAP 20 minutes:
200m OH Plate Carry (25/15)
30 Alternating Box Step Ups (24/20)
30 KB Sumo Deadlifts (53/35)
Thursday 1/23
3 Sets:
15 Dumbbell Thrusters
8 Burpee Box Jumps
2:00 Max Meter Row
REST 3:00
REST 5:00
3 Sets: (10-minute cap)
20 Push-ups
40 Abmat Sit-ups
Friday 1/24
5 Sets:
AMRAP 5 minutes:
400m Run
20/15 Calorie Bike
Max Rep Kettlebell Swings (53/35)
REST 3:00
REST 5:00
AMRAP 5 minutes:
10 T2B/Hang Leg Raises
20 Bicycles
30 Crunches
