Sunday, January 7 - Saturday, January 13

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Sunday, January 7 - Rest Day

 

Mobility of the Week - To be performed at home or during open gym.

Self Assessment -

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

Smash w/roller - 

  • Lax ball, barbell
  • Traps, Upper Back/T-Spine
  • Lats
  • Forearms
  • Pecs
  • Quads/Adductors (inner thigh)
  • Hamstrings
  • Glutes 

Resistance Band stretches/Stretches -

  • Hip Grinders (40 sec holds)
  • Banded Good Mornings x 15
  • Crossover Symmetry (novice - light)
  • Banded Front Rack Stretch (click here)

Squat test -

  • hold bottom of squat for 3-4 min STRAIGHT (Do NOT push through pain/discomfort) 

 

Monday, January 8 - FREE Mobility class at 5:30PM w/ Dr. Chris is BACK!

Strength: Back Squat 

  • Establish a 1 Rep Max (compare to 10/9/17)

WOD: 7 Minute AMRAP

CrossFIt Open 13.4 

  • 3 Clean and Jerk (95/135)
  • 3 Toes to Bar
  • 6 Clean and Jerk (95/135)
  • 6 Toes to bar
  • 9 Clean and Jerk (95/135)
  • 9 Toes to Bar
  • 12 Clean and Jerk (95/135)
  • 12 Toes to Bar

*Continue to increase by 3 reps until time expires.

 

Tuesday, January 9

Skill Practice: Legless Rope Climbs & Rope Climbs

WOD: 21 Minute EMOM

Minute 1:

  • 12 Alternating Dumbbell Snatch 

Minute 2: 

  • 8 Burpee Box Overs (20"/24") 

Minute 3: 

  • 1 Legless Rope Climb 

*Scale to legless rope climb with 1 regular rope climb or 10 Ring Rows.

Strength - 7:30PM

  • High Hang Power Snatch + Overhead Squat - 4 sets
  • Push Press - 5-5-5-5
  • Seated Barbell Press - 3x6
  • Strict Chin Up - 3x6
  • Hanging Leg Raises - 3x10
  • Step-Ups + Ball Slams - 15-12-9 for Time

 

Wednesday, January 10

Strength: Deadlift

  • 5x5

Partner WOD: 14 Minute AMRAP 

Partner 1: Row or Bike (calories)

Partner 2: 2 Rounds 

  • 8 Deadlifts (103/155)
  • 16 Alternating Lunges

*The workout weight should be LIGHT! There will be two scores for the WOD; max rounds + reps and max calories.

 

Thursday, January 11

Strength: Hang Snatch

  • 5x2

WOD: 12 Minute AMRAP

CrossFit Games Open 13.3 

  • 150 Wall Balls (14/20) (9'/10')
  • 90 Double-Unders
  • 30 Ring Muscle-Ups 

*The goal of this workout is to get as far as you can in 12 minutes. Scale for double-unders will be 180 single skips. Scale for muscle-ups will be BMU, Jumping MU, or chest-to-bar pull-ups.

Strength - 7:30PM

  • High Hang Power Clean - 4 sets (each rep from floor, 10-20 sec rest between reps
  • Front Squat - 5-5-5-5
  • Strict Dips - 3x6
  • Supine Row - 3x6
  • Barbell Rollout - 3x10
  • Push-Up + Pull-Up - 12-9-6 for Time

 

Friday, January 12

Strength: 10 Minute MOMO

Push Press

  • 3 Reps at 75-80% of 1 Rep Max

WOD: 5 Rounds For Time

  • 6 Handstand Push-Ups
  • 9 Push Press (63/95)
  • 12 Box Step-ups (20/24)

*18 minute time cap. Scale for HSPU will be <2 ABMATS or Piked Push-Ups.

 

Saturday, January 13

WOD: For Total Time

4 Rounds

  • 15 Goblet Squat (35/55)
  • 20 Sit-Ups 
  • 15 Slam Balls 
  • 20 Back Extensions
  • 15 Calorie Row or Bike  

*After all 4 rounds, rest 1 minute, then complete 50 burpees to finish the workout.

Posted on January 7, 2018 .