MONDAY 1.17.22
Fight or Flight Front Squats Week 3
Build to Heavy Single By Feel - 12 Minutes
Every 1:30 for 4 Lifts
1 Pause Front Squat @ 80-82-84-84%
2 Mississippi Count This Week
For Time
15-12-9-6-3 DB Squat Cleans
10 HSPU or Push Press after each set
12 Minute Cap
Rx: 50/35 lb Dumbbells
TUESDAY 1.18.22
Skill: Kipping Pull-up
Beginner - practice basic Kip using bands to string together 2-3 chin over bar pull-ups
Intermediate - practice stringing together multiple chest to bar pull-ups - NOT butterfly
Advanced - practice Bar Muscleups
Just a few minutes here to review technique and get a feel for it. There's plenty of time to practice in metcon.
Breathe Hard
EMOM 30
Rx
M1) 2-8 Bar Muscleups
M2) 12/9 Cal Bike
M3) 60 Double Unders
M4) 18/15 Cal Row
M5) AMRAP Zombie Sit-ups
Scaled
M1) 10-15 Pull-ups
M2) Bike :50
M3) Struggle Under Practice :50
M4) Row :50
M5) AMRAP Zombie Sit-ups
WEDNESDAY 1.19.22
Hangin Long Time Cap 16.2/19.2
5 Rounds
25 Toes to Bar
50 Double Unders
*Hang Squat Clean Ladder
Round 1: 15 Reps @ 135/85 lbs (50%)
Round 2: 13 Reps @ 185/115 lbs (60%)
Round 3: 11 Reps @ 225/145 lbs (70%)
Round 4: 9 Reps @ 275/175 lbs (80%)
Round 5: 7 Reps @ 315/205 lbs (90%)
Time was was 20:00 during open with full squat cleans. 32 minutes to get as far as possible today.
THURSDAY 1.20.22
Functional Bodybuilding 7:30am&6:30pm
Partner Lynne - Compare to 10.21.21
5 Rounds for Maximum Reps each
Max Unbroken Reps Bench Press (Bodyweight)
Max Unbroken Pullups
Rest as needed between sets
25 Minutes
Athlete Brief / Workout Explanation
The benchmark CrossFit workout Lynne is a test of your upper body strength and gymnastics endurance. We are doing this in a partner format for bench press safety and to promote resting as needed between sets.
Athlete 1 does max Reps Bench Press while Athlete 2 spots
Change weight as needed
Athlete 2 does max reps Bench Press while Athlete 1 spots
Athlete 1 does max unbroken set of strict or kipping Pullups or ring rows while Athlete 2 rests
Athlete 2 does max unbroken set of strict or kipping Pullups or ring rows while Athlete 1 rests
Both athletes rest as needed before starting the next round of bench press.
While true Competition Rx is bodyweight bench press, athletes should scale to a challenging weight that they can physically do at least 10 reps of unbroken when fresh.
No bands on Pullups. Chin must get over the bar and arms must return to full extension every Rep.
Pick challenging position for ring rows - feet on pound pads with body parallel to floor is a great challenge!
Buyout
Tabata L Sit on Floor
12 minutes to find heavy
BREATHE HARD 5:30pm
EMOM 36
M1) 15/12 Cal Row
M2) 50 Double Unders
M3) 10/8 Cal Bike
M4) 7 Burpee Box Jumps
FRIDAY 1.21.22
Lift Heavy - 3RM Deadlift - 12 Minutes
MetCon
CrossFit Open 17.1
10-20-30-40-50 Alternating DB Snatches
15 Burpee Box Jump Overs after each set
Rx: 50/35 lb DB - 24/20" Box
20 Minute Cap
SATURDAY 1.22.22
Skill: Handstand Walks
Beginners: practice kick ups to wall
Intermediate: practice walking 5' increments
Advanced: practice obstacle
10 Minutes to play around
CrossFit Open 21.1
For Time
1-3-6-9-15-21 Wall Walks
10-30-60-90-150-210 Double-Unders
Time Cap: 15 minutes
Buyout
Abs
SUNDAY 1.23.22
Breathe Hard - compare to 3.18.21
Active Recovery on 30 Minute Clock
0:00-3:00 Row or Bike
3:00-6:00 AMRAP
10 Alt Cartwheels
20 Cossack Squats
30 Russian Twists
Alternate machine each round
Score is total Row Calories and Bike Calories