CrossFit WOD, January 9, 2024

CrossFit – Tue, Jan 9

Warm-Up
Warm-Up

1-2 ROUNDS (OPTIONAL MOBILITY PREP)

5 Cat/Cows

10 Alt. Supermans*

5 SLOW Scap Pull-Ups

10 Good Mornings**

*Raise opposite arm & leg off the floor while bracing and pushing ribs/belly into the ground. This is good prep for bracing properly while also getting the glutes and shoulders warm.

**Option to use empty barbell

Into…

AMRAP x 6 MINUTES (OR 2-3 ROUNDS)

4/4 Staggered Stance Deadlifts w/Empty Barbell

4 Kip Swings

4 Ring Rows

8 Alt. Box Step Overs (switch to BJO at halfway point)

Workout – Performance
4 ROUNDS FOR TIME (Time)

10 Deadlifts (185/135)

15 Pull-Ups*

20 Box Jump Overs (24/20)

*Option for Chest to Bars.

(Score is Time)

KG BB: (85/60)

Workout – Fitness
4 ROUNDS FOR TIME (Time)

10 Deadlifts (135/95)

15 Ring Rows*

20 Box Jump Overs (20)

*Option for Jumping Pull-Ups.

(Score is Time)

KG BB: (60/42.5)

Post-Workout Strength – All
Deadlift (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