Monday, January 31
Warm-up: 5-4-3-2-1 ring rows + inch worms w/push-up + prone swimmers + air squats
Strength:
In 10:00, work to complete the following -
3x max effort strict pull-ups (weighted if proficient) or challenging ring or barbell rows
*Once you drop off the bar, rest for at least :60
WOD:
Raceway
For time (25:00 cap) -
2,000 m row or ski
40 wall balls
1,000 m row or ski
30 wall balls
500 meter row or ski
20 wall balls
*Make note of your 2k pace for Saturday’s work out
Accessory:
Accumulate 50-75 Russian twists w/wall ball
Tuesday, February 1
Warm-up: 2 rounds - 10 banded good mornings + :30 runners lunge/side + 10 muscle clean and press (empty barbell) + :30 hamstring stretch/side
Strength:
Every :90 for 8 rounds (12:00) -
1 deadlift + 1 hang power clean + 1 push jerk (slowly build to WOD weight)
WOD:
DT (Crossfit Hero WOD honoring US Air Force SSgt Timothy P. Davis)
5 rounds for time -
12 deadlifts (155/105 or 115/85 or 95/65)
9 hang power cleans (155/105 (or 115/85 or 95/65)
6 push jerks (155/105 or 115/85 or 95/65)
*Expected scores for DT - Beginner 15-19 mins; intermediate 10-14 mins; advanced 6-9 mins; elite < 5 mins
Accessory:
Accumulate 1:00 Superman hold + 1:00 alt Superman’s
Wednesday, February 2
Warm-up: 2 rounds - :30 side plank/side + 10 alt toe touches from plank + :30 pigeon stretch/side + 10 alt groiners w/thoracic rotation + :30 chest opening stretch
Strength:
Every 3:00 for 3 rounds -
20 sit-ups + :60 plank
WOD:
Hot Tamales
10 rounds for time -
10 calorie bike
20 air squats
10 push-ups
*Wear a weighted vest if desired
Accessory:
Accumulate 1:00 side plank hip drop/side
Thursday, February 3
Warm-up: 5-4-3-2-1 back squats (start w/empty barbell and build to WOD weight) + v-ups + bootstrappers + scorpion stretch/side
WOD:
I Like Big Butts
25:00 EMOM -
1st: 10 back squats (165/105 or 115/85 or 95/65)
2nd: 30-50 double unders or 60-100 singles
3rd: 10 toes-to-bar, knees-to-elbow, or v-ups
4th: 20-30 American KB swings (54/35)
5th: Rest
Accessory:
3x10-12` barbell hip thrusts
Friday, February 4
Warm-up: In 10:00, build to 80% 1RM bench press; between warm-up lifts, get 10 banded pull-aparts
Strength:
Every :90 for 8 rounds (12:00) -
2-4 bench press @ 80% 1RM of what you tested several weeks ago
WOD:
Swolemate
For quality -
21-18-15-12-9-6-3
Handstand push-ups or seated overhead press
Pull-ups, or any challenging pull variation
*If proficient at HSPU’s, increase deficit for each round
Accessory:
3x6-8 single arm bent-over rows/side - :03 concentric tempo
Saturday, February 5
Warm-up: 2 rounds - 5 front squats w/empty barbell + :30 alt quad stretch + :60 easy bike + 10 reverse Samsons
Strength:
In 20:00, build to a front squat 1RM, or stay moderate and get 3-5 squats every :90-2:00
WOD:
On Ramp
10 rounds -
250 row or ski
2:00 rest between rounds
*Start at 2k pace, and try to slowly increase each round; last round should be a sprint as fast as possible
Accessory:
Accumulate 50 banded hamstring curls