MONDAY 1.24.22
Fight or Flight Front Squats Week 4
Build to Heavy Single By Feel - 12 Minutes
Every 1:30 for 4 Lifts
1 Pause Front Squat @ 80-83-85-86%
2 Mississippi Count This Week
MetCon
12 Minute EMOM
M1) 10 Double DB Box Step Ups 24/20"
M2) 15 Double DB Thrusters
M3) 15 Burpees Over DB
Rx: 50/35 lbs
TUESDAY 1.25.22
Every 2:30 for 25:00 Alternate Between
A) 10-8-6-4-2 Bench Press + AMRAP Toes to Bar until 2:00
B) 36/30 Cal Row
Buyout
AMRAP 3
Double Unders
Scoreboard
1. Heavy Bench Double
2. Total Toes to Bar + Calories
3. Total Dubz
WEDNESDAY 1.26.22
Snatch Consistency - 15 Minutes
3 @ 50% - 3 @ 60% - 3 @ 70% - 2 @ 75% - 4 @ 80%
Heavy Single by Feel if time
MetCon
CrossFit Open 19.4
For Total Time
3 Rounds of:
10 Power Snatches (95/65 lb)
12 Bar-Facing Burpees
3 minutes Rest
Then, 3 rounds of:
10 Bar Muscle-Ups
12 Bar-Facing Burpees
Time cap: 12 minutes
In larger classes we'll obviously have to do lateral burpees over bar but here are movement standards from the Open FYI
https://games-assets.crossfit.com/19-4-asodifwehfwo948.pdf
THURSDAY 1.27.22
Functional Bodybuilding 7:30am & 6:30pm
EMOM 30
M1) 8 Goblet Seesaw Lunges Right
M2) 8 Goblet Seesaw Lunges Left
M3) 15 Reverse Grip DB Bench Press
M4) 15 Underhand Banded Seated Row
M5) :30-:45 High L Pulses
M6) 15 Plate Sit Ups
BREATHE HARD 5:30pm
Compare to 11.11.21
Every 2:00 for 40:00
A) 30/24 Cal Row
B) 20 Burpee Plate Hops
C) 20/16 Cal Bike
D) 100 Dubz
FRIDAY 1.28.22
CrossFit Open 18.4
For Time
21-15-9 Reps of:
Deadlift (225/155 lb)
Handstand Push-Ups
Then, 21-15-9 Reps of:
Deadlift (315/205 lb)
50 ft Handstand Walk
Time Cap: 9 minutes
We are doing this to Open standards with peer judges to give athletes a feel for the Open
https://games-assets.crossfit.com/Workout18_4_12-shdnuehqASQbdsuE32w.pdf
We will measure and tape for handstand push-ups
Buyout
50/40 Cal Assault Bike for Time
2:00 Cap
SATURDAY 1.29.22
Swole Saturday
EMOM 30
M1) 8 Bench Press
M2) 8 Strict Pull-ups
M3) 15 Plate Zombie Sit-ups
M4) 18/15 Calorie Row
M5) 20 Alternating Bicep Curls
M6) AMRAP 123 Up Downs
SUNDAY 1.30.22
AMRAP 32
1000m Row
20 Cossack Squats
30 Hollow Rocks
40/32 Cal Bike
50 Dubz
:60 Plank