Monday
Buy in – EA Warm Up
CrossFit Total – Build to a 1 Rep Max in each
Back Squat
Strict Press
Deadlift
Tuesday
Buy in – 3 Rounds
1:00 Ski OR Row
14 Alt. Leg V-Up
14 Hanging Scap Retractions, 7 Kip to Swing
7 Single Arm Dumbbell Deadlift (each side) (light/moderate)
7 Single Arm Dumbbell High Pull (each side) (light/moderate)
A) Hang Power Snatch – 4×3 , 3×2 building
Metcon – 20-15-10-5
T2B
Power Snatch (75/55)
Buy Out – Foam Roll Low Back
Wednesday
Buy in – 3 Rounds
1 min Bike / 20 Banded Pull Aparts / 20-30 sec HS hold / 3 Hand Stand Lowers
Metcon – 5 Rounds
32/21 Cal Bike
10 Strict HSPU
rest 1 min btw rounds
A) Power Clean – Build to a Heavy single in 10 minutes
B) BB Cycling – Power Cleans 10-8-6-4-2
Thursday
Buy in – 2 Rounds
1 min Ski / 10 Lateral Box Step Ups (each side) / 5 Inch Worms / 1 Wall Walk / 10 sec Bottom of FS hold x2
Mobility – Wrist stretch and Tricep Smash
A)Tempo Front Squat 5×3 @ 5.5-7.5/10 RPE
*Tempo is the priority! Don’t pick weights where you cannot maintain tempo.
**Tempo: 3 Seconds Down, 2 Second Pause at the bottom
Metcon –
AMRAP 8 minutes
1, 3, 5 7…
Wall Walk
*12/10 Calorie Ski after each set of wall walks
-Rest 4 minutes-
Amrap 8 minutes
1, 2, 3, 4, 5…..
Wall Walk
*12/10 Calorie Ski after each set of wall walks
*if not enough SkiERGs do one AMRAP on row and one on ski
Friday
Buy in – 3 Rounds
25 Single Unders / 10 SA DB Thrusters (each) / 10 Box Jump Step down
Mobility – Alternating Calf Stretch
A1) Single Arm DB Press x12
A2) DB Bent over Row on Bench x 12
A3) 1 min Double under practice
rest 1 min x4
Metcon – 2 Rounds w/ partner split as you see fit
100 Double Unders
60 Wall Balls
30 Box Jump Overs
80 Double Unders
50 Wall Balls
20 Box Jump Overs
60 Double Unders
40 Wall Balls
10 Box Jump Overs
January 9, 2023
