CrossFit WOD, January 10, 2024

CrossFit – Wed, Jan 10

Warm-Up
Warm-Up

3 ROUNDS (4 ROUNDS IF TIME PERMITS)

8 Alt. Samson Lunges

40 Single Unders*

8 Alt. Lunges**

8 Air Squats w/ :02 Pause at the Bottom**

*Switch to either 35 Double Unders or 5 sets of 5 Single Unders into 1 Double Under for round 3.

**Switch to 8 Alt. DB Goblet Lunges and 8 DB Goblet Squats for round 3.

Workout – Performance
EVERY 3:00 x 4 SETS (Time)

35 Double Unders*

7 DB Front Rack Lunge-Lunge-Squat (50/35)

35 Double Unders

-Rest with Time Remaining-

*Option for 25 Crossover Single Unders.

(Score is Slowest Set)

KG DB: (22.5/15)

Workout – Fitness
EVERY 3:00 x 4 SETS (Time)

60 Single Unders

7 DB Front Rack Lunge-Lunge-Squat (35/20)

60 Single Unders

-Rest with Time Remaining-

(Score is Slowest Set)

KG DB: (15/10)

Post-Workout Strength – All
Back Squat (6×4*)

*Build to a Moderate-Heavy weight and stay Moderate-Heavy across all sets.

(Score is Weight)

Week 2 of 6

Strength | Progressive Overload Cycle