CrossFit WOD, January 23, 2023

CrossFit – Mon, Jan 23

Warm-Up
Warm-Up

AMRAP x 3 MINUTES

20 Crossbody Mountain Climbers

8 Scap Push-Ups

6 Knee Push-ups*

4 Tall Jumps

*Option for Standard Push-Ups.

Into…

2 ROUNDS

6 Clean Deadlifts

6 Upright Rows

6 Alt. Elbow Punches

6 Push-Ups

 

Strength – All
Metcon (Weight)

5 SETS*

1 Clean Pull

+

1 Clean High Pull

+

1 Muscle Clean

*Start Light and build to Moderate.

-Rest As Needed b/t Sets-

Week 4 of 7 (Oly Cycle)

(Score is Weight)

 

Workout – Performance
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips

(Score is Time)

KG BB: (60/42.5)

NOTE: New Benchmark. Option for Power Clean or Squat Clean in today’s workout.

 

Workout – Fitness
“ELIZABETH (FITNESS)” (Time)
FOR TIME
21-15-9
Power Cleans (135/95)*
Hand Release Push-Ups

(Score is Time)

KG BB: (60/42.5)

NOTE: New Benchmark. Power Clean only.

Optional Cool Down
FOR RECOVERY

12 Slow Arm Haulers

10 Cat/Cows

1:30/1:30 Banded Lat/Tricep Distraction

(No Measure)

 

CrossFit WOD, January 22, 2023

CrossFit – Sun, Jan 22

Warm-Up
Warm-Up

MOBILITY (3:00 CAP)

10 Alt. Groiners + Twist

10 Scap Push-Up to Pike

10 Kang Squats

Into..

TABATA 8 ROUNDS (:20 ON / :10 OFF)

ODD ROUNDS – Jumping Air Squats

EVEN ROUNDS – Quad Heel Taps

 

Strength – All
Metcon (Weight)

3 SETS

8/8 DB Farmer Split Squats*

16 Weighted Glute Bridge-Up**

*Use Light-Mod weight.

(Option to perform Back Rack light barbell).

**Option to elevate feet. DB placed across hips.

-Rest As Needed b/t Sets-

(Score is Weight on Split Squat)

 

Workout – All
Metcon (AMRAP – Reps)

EMOM x 15 MINUTES

MIN 1 – :45 Back Rack Lunges (115/75)

MIN 2 – :45 Russian KB Swing (53/35)

MIN 3 – :45 Wall Walks*

*Athlete Option to sub-in Rope Climbs or other higher skill gymnastics movement.

(Score is Total Reps)

KG BB: (52.5/35)

KG KB: (24/16)

 

CrossFit WOD, January 21, 2023

CrossFit – Sat, Jan 21

Warm-Up
Warm-Up

EMOM x 8 MIN (:40 ON // :20 OFF)*

MIN 1: EZ Row → Mod Row

MIN 2: Alt. S.A. DB Deadlifts → Alt. DB Snatches

MIN 3: Single Unders → Double Unders / Single-Single-Doubles

MIN 4: Dead Bugs → Up Downs

*Progress through the arrows in the second round of the EMOM

 

Workout – All
Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

15/12 Cal Row

25 Sit-Ups

35 Double Unders

*Every 2:00 not including 0:00 complete 5 Alt. DB Devils Press (50/35).

(Score is Rounds + Reps)

KG DB: (22.5/15)

 

Partner Workout Option
Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 22 MINUTES*

20 Alt. DB Devils Press (50/35)

30/20 Cal Row

50 Sit-Ups

70 Double Unders

*P1 works while P2 rests. Split work as needed.

(Score is Rounds + Reps)

KG DB: (22.5/15)

 

Post-Workout Strength – All
Bench Press (ON A 12:00 RUNNING CLOCK…
Build to a Moderate-Heavy 5-Rep)

(Score is Weight)
 

CrossFit WOD, January 20, 2023

CrossFit – Fri, Jan 20

Warm-Up
Warm-Up

AMRAP x 3 MINUTES

3 Empty Barbell Strict Press (option to add in some elbow punches)

3 Empty Barbell Bicep Curls + 3 Empty Barbell Bent Over Wide Grip Rows

3 Scap Pull-Ups + 3 Kip Swings

Into…

AMRAP x 3 MINUTES

4 Bodyweight Lunge-Lunge-Squats

4 Hang High Pulls + 4 Hang Muscle Cleans

8 Ring Rows

 

Strength – All
Power Clean (8-6-4-8-6-4*)

*Light-Moderate for 1st wave and build to Moderate in the 2nd wave. The second wave of 8-6-4 should be heavier than the first.

(Score is Weight)

Week 3 of 7 (Oly Cycle)

(Score is Weight)

 

Workout – Performance
Crossfit Games Open 19.5 (Ages 16-54) (Time)
33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb
Chest-to-bar pull-ups

Time cap: 20 minutes

(Score is Time)

KG BB: (42.5/30)

NOTE: W.O.W. this our pick for epic workout of the week! Last Seen Open 2019.

 

Workout – Fitness
Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)
33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb
Jumping pull-ups

Time cap: 20 minutes

(Score is Time)

KG BB: (30/20)

NOTE: W.O.W. this our pick for epic workout of the week! Last Seen Open 2019.

 

CrossFit WOD, January 19, 2023

CrossFit – Thu, Jan 19

Warm-Up
Warm-Up

LINE DRILLS (MIN 0-3:00)

Bear Crawl

Quad Crawl

Heel / Toe Walk

Single Leg Quad Stretch

Carioca

etc.

Into…

3 ROUNDS*

200 Run

6/6 Lateral Step-Ups → 6/6 SLOW Step Ups (facing the box) → 12 Alt. Step-Ups

6 Vertical Jumps → 6 Tuck Jumps → 6 Half Box Jumps w/Step Down**

*Arrows denote movement change from round to round.

**Land softly in a quarter squat on top of the box, then step down; no need to stand tall on top of the box.

 

Workout – All
Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

18 Alt. Step-Ups (24/20)

18 Box Jump Overs

800m Run

(Score is Rounds + Reps)

 

Finisher
Metcon

4 SETS (:40 ON/ :20 OFF)

MOVT 1 – Alt. V-Ups

MOVT 2 – Plank Hold

*1 SET = MOVT 1 + MOVT 2.

(No Measure)

 

CrossFit WOD, January 18, 2023

CrossFit – Wed, Jan 18

Warm-Up
Warm-Up

4 SETS

ON A 2:00 RUNNING CLOCK…

8/6 Cal Bike

8 DB Good Mornings

8 DB Strict Presses → DB Push Presses → Pike Push – Ups → HSPU*

*Arrows denote movement change from set to set.

Strength – All
Deadlift (6-6-6-6*)

*Start Moderate and build to Moderate-Heavy.

Week 3 of 7 (Oly Cycle)

(Score is Weight)

 

Workout – Performance
Metcon (Calories)

5 SETS

ON A 2:00 RUNNING CLOCK…

10 Handstand Push-Ups

5 Deadlifts (315/205)

Max Cal Bike w/ Time Remaining…

-Rest 1:00 b/t Sets-

(Score is Total Cals)

KG BB: (143/93)

 

Workout – Fitness
Metcon (Calories)

5 SETS

ON A 2:00 RUNNING CLOCK…

10 DB Push Press (Athlete Choice, Moderate)

5 Deadlifts (225/155)

Max Cal Bike w/ Time Remaining…

-Rest 1:00 b/t Sets-

(Score is Total Cals)

KG BB: (100/70)

 

CrossFit WOD, January 17, 2023

CrossFit – Tue, Jan 17

Warm-Up
Warm-Up

3 ROUNDS

10 Alt. Groiners + Twist

5 Bootstrappers

10 Kneeling Lat Stretch*

5 Scap Pull-Ups + 5 Kip Swings

10 Tuck Ups

*Kneeling down in a Child’s Pose position with arms stretched forward and palms facing up. Shift from side to side to get deeper into each shoulder/lat stretch.

 

Strength – All
Front Squat (ON A 15:00 RUNNING CLOCK…
Build to a Moderate Set of 5 Reps*)

*Start Light-Moderate and build to Moderate.

Week 3 of 7 (Oly Cycle)

(Score is Weight)

 

Workout – Performance
Part 1 (AMRAP – Rounds and Reps)

AMRAP x 6 MINUTES

3-6-9-and so on…

Front Squats (115/75)

Toes to Bar

(Score is Rounds + Reps)

-Rest 2:00-

 

Part 2 (Time)

FOR TIME

20 Front Squats

15 Toes to Bar

10 Front Squats

5 Toes to Bar

(Score is Time)

KG BB: (52.5/35)

 

Workout – Fitness
Part 1 (AMRAP – Rounds and Reps)

AMRAP x 6 MINUTES

3-6-9-and so on…

Front Squats (75/55)

Toes to Bar

(Score is Rounds + Reps)

-Rest 2:00-

 

Part 2 (Time)

FOR TIME

20 Front Squats

15 Toes to Bar

10 Front Squats

5 Toes to Bar

(Score is Time)

KG BB: (35/25)

 

CrossFit WOD, January 16, 2023

CrossFit – Mon, Jan 16

Warm-Up
Warm-Up

AMRAP x 4 MINUTES

1-2-3-and so on…

Up-Downs

Air Squats

Push-Ups

Into…

1-2 ROUNDS (Time Permitting)

8 PVC Snatch Grip Deadlifts

7 PVC Pass Thrus

6 Alt. PVC Around the Worlds

5 PVC Scarecrow Snatches

 

Strength – All
Metcon (Weight)

5 SETS*

1 Snatch Pull

+

1 Snatch High Pull

+

1 Muscle Snatch

*Start Light and build to Moderate.

-Rest As Needed b/t Sets-

Week 3 of 7 (Oly Cycle)

(Score is Weight)

 

Workout – Performance
Metcon (Time)

10 ROUNDS FOR TIME

100m Run

3 Power Snatch (135/95)

5 Burpees Over Bar

(Score is Time)

KG BB: (60/42.5)

 

Workout – Fitness
Metcon (Time)

10 ROUNDS FOR TIME

100m Run

3 Power Snatch (95/65)

5 Burpees Over Bar

(Score is Time)

KG BB: (42.5/30)

 

Optional Cool Down
Metcon

FOR RECOVERY

2:00 Olympic Wall Squat

1:00/1:00 Twists Cross Stretch (R/L)

1:00 Corpse Pose

(No Measure)

 

CrossFit WOD, January 15, 2023

CrossFit – Sun, Jan 15

Workout – Performance
Metcon (Time)

5 ROUNDS FOR TIME

100m KB or DB Farmer Carry (Athlete Choice, Heavy)

60 Double Unders

20 Pull-Ups

(Score is Time)

KG KB: (24/16)

 

Workout – Fitness
Metcon (Time)

5 ROUNDS FOR TIME

100m KB or DB Farmer Carry (Athlete Choice, Heavy)

60 Double Unders

20 Ring Rows

(Score is Time)

KG KB: (16/12)

 

Finisher
Metcon

3 SETS

10/10 Banded Crossbody Lateral Raises

20 Overhead Banded Tricep Extensions

1:00 Banded Deadbugs

-Rest As Needed b/t Sets-

(No Measure)

 

CrossFit WOD, January 14, 2023

CrossFit – Sat, Jan 14

Strength – All
Deadlift (8-8-8-8*)

*Start Light-Moderate and build to Moderate+.

Week 2 of 7 (Oly Cycle)

(Score is Weight)

 

Workout – Performance
CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups

(Score is Rounds + Reps)

KG BB: (100/70)

KG WB: (9/6)

NOTE: W.O.W. this our pick for epic workout of the week! Last seen 02/10/2022. Also was 17.4.

 

Partner Workout Option – Performance
Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 20 MINUTES*

60 Deadlifts (225/155)

60 Wall Balls (20/14)

60 Cal Row

60 Handstand Push-Ups

*P1 works while P2 rests. Split work as needed.

(Score is Rounds + Reps)

KG BB: (100/70)

KG WB: (9/6)

Workout – Fitness
CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Hand-Release Push-ups

(Score is Rounds + Reps)

KG BB: (60/42.5)

KB WB: (9/5)

NOTE: W.O.W. this our pick for epic workout of the week! Last seen 02/10/2022. Also was 17.4.

 

Partner Workout Option – Fitness
Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 20 MINUTES*

60 Deadlifts (135/95)

60 Wall Balls (20/10)

60 Cal Row

60 Hand Release Push-Up

*P1 works while P2 rests. Split work as needed.

(Score is Rounds + Reps)

KG BB: (60/42.5)

KB WB: (9/5)