Monday Jan 13 - Sunday Jan 19, 2025

For your reading pleasure, this is a great article written by Coach Grant:

The Past, Present and Future of CrossFit

Monday Jan 13

 

Part A

 

Every 2:00 (6 sets)

3 Power Snatches + 3 Overhead Squats (moderate-heavy)

-Complete Unbroken-

 

Part B

 

5 Sets:

48 Double Unders

12 Overhead Squats (95/65)

4 Bar Muscle Ups (Or 8 Chest to Bar)

-rest 1:1 b/t sets-

 

Tuesday Jan 14

 

Part A

 

EMOM 10:

Odd: 

Level 1: 5 handstand push-up controlled negatives (can press out or kick down and reset)

Level 2: 5 handstand push-up controlled negatives with feet or knees on a box

Level 3: 5 seated strict dumbbell presses

Even: Rest

 

Part B

 

3:00 Max Calorie Row

-3:00 rest-

3:00 Max Shuttle Runs

-3:00 rest-

3:00 Max Calorie Row

 

Wednesday Jan 15

 

Part A

 

5 sets

10 Back Rack Step Back Lunges (moderate weight)

-10 reps total, alternate legs each rep

- Rest 60-90 seconds between sets

 

Part B

 

Every 1:00 (10:00)

5 Bar Facing Burpees

5 Clean and Jerks (115/80)

 

Thursday Jan 16

 

Part A

 

6 sets

3 Dead-Stop Shoulder Press (Build in weight)

- Rest 60-90 seconds between sets-

 

Part B

 

3 Rounds

40/32 Calorie Row

25 Strict Sit Ups

 

Friday Jan 17

 

Part A

 

Turkish Get-Ups

5 x 2 reps (each side)

 

Part B

 

19.3

For time

200ft Dumbbell Overhead Walking Lunge (50/35)

50 Alternating Single Dumbbell Step Up (50/35) (24/20)

50 Strict Handstand Push Ups

200ft Handstand Walk

 

Saturday Jan 18

 

Teams of 2

44:00 AMRAP

2000m/1700m Row – shared between partners

40 Synchro Burpees

 

Sunday Jan 19

 

2 sets

5 rounds

1 Rope Climb (Or 6 Strict Pull Ups)

50ft Single Dumbbell Walking Lunge (50/35)

-Rest 5:00 between sets-