Sunday, January 21 - Saturday, January 27

UNADJUSTEDNONRAW_thumb_3d41.jpg

Sunday, January 21 - Rest Day

SKOL!!

 

Mobility of the Week - To be performed on your own time.

Self Assessment -

  • 10 overhead air squats facing the wall
  • 10 push ups
  • 10 arm circles 

Smash w/roller, lax ball, barbell -

  • Upper Back/Shoulders
  • Lats, Triceps, Forearms
  • Calves/Achilles
  • Hamstrings
  • Glutes - 2 min/side 

Resistance Bands/Stretches -

  • Hamstrings 2x15
  • Shoulder Flexion 30 second holds/ arm
  • Ankle dorsiflexion - 2x15
  • Wall angels 2x10 

Squat Challenge -

  • hold bottom of squat 3 x 1 min (don’t push through pain) 

 

Monday, January 22 - FREE Mobility Class at 5:30PM w/ Dr. Chris is BACK!

WOD: 10 Rounds for Time 

CrossFit Games Open 17.5 (compare to 7/18/17 & 3/24/17)

  • 9 Thrusters (63/95)
  • 35 Double Unders

*35 minute HARD time cap. Scale for double-unders will be 35 single skips, per Open standards.

 

Tuesday, January 23

Strength: Squat Snatch

  • Establish a 1 Rep Max

WOD: For Time

"Randy" (compare to 12/9/16)

  • 75 Power Snatch (53/75)

*10 minute time cap.

Strength - 7:30PM

  • High Hang Power Snatch + OHS - 4 sets
  • Push Press - 5-5-5-4-4
  • Seated Barbell Press - 3x6
  • Strict Chin Up - 3x10
  • Hanging Leg Raises - 3x14
  • GHD Back Extension Isometric Holds - 3x20 sec.
  • Step Ups + Ball Slams - 12-10-8 for Time

 

Wednesday, January 24

Strength: 10 Minute EMOM

Minute 1: 

  • 3 Strict Press at 75-80% of 1 Rep Max

Minute 2: 

  • 5 L Pull-Ups 

*Scale with 5 Strict Weighted Pull-Ups or Strict Pull-Ups.

WOD: For Time

5-10-15-10-5

  • Burpee Chest to Bar Pull-Up
  • Tall Box Jump (24"/30")

*15 minute time cap. Scale burpee C2B pull-ups with jumping C2B pull-ups.

 

Thursday, January 25

Strength: Back Squat

  • 3x10

WOD: 18 Minute EMOM

Minute 1:

Minute 2:

  • 150-175M Row

Minute 3: 

  • 12 PVC Sit-Up

*Perform DB single arm OHS with one arm in the entire round, then switch to use the other arm in the next round. Modify this movement with DB Goblet Squat. 

Strength - 7:30PM

  • High Hang Power Clean - 4 sets
  • Front Squat - 5-5-5-4-4
  • Strict Dips - 3x10
  • Supine Row - 3x10
  • Leg Throw Downs - 3x14
  • GHD Hip Extension - 3x10
  • Push-Up + Pull-Up - 15-12-9-6 for Time

 

Friday, January 26

Strength: Deadlift 

  • 5x4

WOD: 17 Minute AMRAP

  • 3 Ring Muscle Ups
  • 6 Power Clean & Jerk (103/155)
  • 9 cal. Row or Bike

*Scale ring muscle-ups with 2 ring rows + 2 ring dips per rep.

 

Saturday, January 27

Partner WOD: 3 AMRAP's in Pairs

10 Minute AMRAP

  • 20 Wall Ball (14/20), partner A
  • Plank Hold, partner B 

10 Minute AMRAP

  • 20 Box Step-Ups (20"/24"), partner A
  • Row (cal.) or Bike (cal.), partner B

10 Minute AMRAP

  • 20 KB Swings (35/55), partner A
  • Push-Ups, partner B

*Partner A works while Partner B does as many reps as possible. When Partner A is done with number of reps, switch. 

Posted on January 21, 2018 .