MONDAY, JANUARY 24th
A. Every 2 minutes for 6 sets (12min):
Pause Back Squat
2 x 3 @ 55% 1RM
2 x 3 @ 60%
1 x 3 @ 65%
Set 6: Max Reps in 1 minute @ 65% (no re-rack of bar, no pause in max reps set)
*Score # of reps in last set
* Add 3-5 Strict Pull-ups (Weighted Strict Pull-ups) in between back squat sets, modify with assistance as needed
B. For Time:
4 Wall Walks
100ft Front Rack Double Dumbbell Walking Lunge (50's/35's)
4 Wall Walks
32/24 Calorie Echo Bike (40/32 Cal Bike ERG)
4 Wall Walks
100ft Front Rack Double Dumbbell Walking Lunge (50's/35's)
4 Wall Walks
Target time: 12 minutes
Time cap: 16 minutes
Scaling Option 1
For Time:
3 Wall Walks or 4 (Half Way)
100ft Front Rack Double Dumbbell Walking Lunge (35's/25's)
3 Wall Walks or 4 (Half Way)
25/20 Calorie Echo Bike or 30/25 Cal Bike ERG
3 Wall Walks or 4 (Half Way)
100ft Front Rack Double Dumbbell Walking Lunge (35's/25's)
3 Wall Walks or 4 (Half Way)
Scaling Option 2
5 Inch Worms
20 Weighted Box Step Ups (Light/Low Box)
5 Inch Worms
16/12 Calorie Echo Bike or 20/15 Cal Bike ERG
5 Inch Worms
20 Weighted Box Step Ups (Light/Low Box)
5 Inch Worms
TUESDAY, JANUARY 25th
A. Every 2 minutes for 6 sets (12min):
Tempo Shoulder Press 32X3
2 x 3 @ 55% 1RM
2 x 3 @ 60%
1 x 3 @ 65%
Set 6: Max Reps in 1 minute @ 65% (no re rack of bar)
*Score # of reps in last set
* Add 5-8 Pistols (or Single Leg Lateral Box Step Downs) in between Shoulder Press, use assistance as needed
B. For Time:
200m/175m Row or Ski
5 Thrusters (115/80)
400m/350m Row or Ski
10 Thrusters (115/80)
600m/500m Row or Ski
15 Thrusters (115/80)
800m/650m Row or Ski
20 Thrusters (115/80)
Target time: 14-16 minutes
Time cap: 18 minutes
Scaling Option 1
For Time:
200m/175m Row or Ski
5 Thrusters (95/65)
400m/350m Row or Ski
10 Thrusters (95/65)
600m/500m Row or Ski
15 Thrusters (95/65)
800/650m Row or Ski
20 Thrusters (95/65)
Scaling Option 2
For Time:
100m Row or Ski
5 Dumbbell Thrusters (light)
300m/250m Row or Ski
10 Dumbbell Thrusters (light)
500m/400m Row or Ski
15 Dumbbell Thrusters (light)
700/600m Row or Ski
20 Dumbbell Thrusters (light)
C. Core Cash Out:
Tabata Reverse Crunches (20sec on/ 20 sec off)
WEDNESDAY, JANUARY 26th
A. 5 sets (Every 3min)
12 Toes to Bar
10 Burpee Box Jump Over (24/20)
12 Toes to Bar
Target Time: 90 seconds
Goal Time: 90 SECONDS!
Scaling option 1
5 sets (Every 3min)
10 Toes to Bar
8 Burpee Box Jump Over (20/16)
10 Toes to Bar
Scaling option 2
5 sets (Every 3min)
8 Kipping Knee Raises
6 Up Down + Box Step Up (low box)
8 Kipping Knee Raises
B. Every minute on the minute for 10 minutes...
5 Clean and Jerk @ 60%
Scale to 50-55% first, and then scale by # of reps... 3-4 reps
THURSDAY, JANUARY 27th
A. 4 rounds for Time:
25/20 Calorie Bike Erg or 25/20 Calorie Row
25 GHD or 25 V-Ups
25 Dumbbell Bench 50s/35s or 25 Push-Ups
25 Ring Rows or 25 Bodyweight Barbell Row
Target time:18-20 minutes
Time cap: 20 minutes
Scaling Option 1
4 rounds
20/16 Calorie Bike Erg or 20/16 Calorie Row
25 GHD (6in riser) or 25 V-Ups
25 Dumbbell Bench (35s/25s) or 25 Push-Ups
25 Ring Rows or 25 Bodyweight Barbell Row
Scaling Option 2
4 rounds
15/12 Calorie Bike Erg or 15/12 Calorie Row
20 Sit Ups
20 Bar Push-Ups
20 Ring Rows or 25 Bodyweight Barbell Row
B. Every 2 minutes for 6 sets (12min):
Pause Front Squat
2 x 3 @ 55% 1RM
2 x 3 @ 60%
1 x 3 @ 65%
Set 6: Max Reps in 1 minute @ 65% (no re-rack of bar, no pause on max rep set)
*Score # of reps in last set
* 3-5 Strict or Kipping Handstand Push-up btw front squat sets
FRIDAY, JANUARY 28th
CrossFit Games Open RETEST 12.4, 13.3
12:00 Amrap
150 Wall Balls (20/14)
90 Double Unders
30 Muscle Ups
Scaling Option 1
12:00 Amrap
150 Wall Balls (14/10)
90 Double Unders
30 Muscle Ups OR 30 Burpee Pull-ups
Scaling Option 2
12:00 Amrap
20 Wall Ball Thrusters (light)
30 Single Unders
10 Burpee Pull-ups
B. Every 2 minutes for 6 sets (12min):
Tempo Push Press 32X3
2 x 3 @ 55% 1RM
2 x 3 @ 60%
1 x 3 @ 65%
Set 6: Max Reps in 1 minute @ 65% (no re rack of bar)
*Score # of reps in last set
C. Core Cash Out:
Fight Gone Bad Style:
2 Sets:
:30 Leg Lift with Hip Tip
:30 Crab Toe Touch
:30 Boat Pose
:30 Plank Hops
1:00 Rest
SATURDAY, JANUARY 29th
2 Sets
2 Rounds
20 Kettlebell Swings (1.5/1)
100’ Sled Push (3x45/2x45) OR 20/15 Calorie Assault Bike
20 Handstand Push-Ups
100’ Sandbag Carry (150/100) OR Farmer Carry (100s/70s)
-Rest 1:1 between sets-
Target time each set: 9-10 minutes
Time cap each set: 13 minutes
Scaling Option 1
2 Sets
2 Rounds
20 Kettlebell Swings (35/25)
100’ Sled Push (2x45/1x45) OR 16/12 Calorie Assault Bike
15 Handstand Push-Ups
100’ Sandbag Carry (100/70) OR Farmer Carry (70s/50s)
Rest 1:1 between sets
Scaling Option 2
2 Sets
2 Rounds
20 Russian Kettlebell Swings (light)
100’ Sled Push (empty) OR 12/10 Calorie Assault Bike
15 Push-Ups
100’ Farmer Carry (moderate)
Rest 1:1 between sets
ECHO BIKE WORKOUTS...
WEEKLY WORKOUT #1
3 Sets
5x (20/16 Cal Fast, 60 Sec Easy)
*Rest 2 Min between sets.
*Score: Record total workout time (do NOT include the rest between the sets)
WEEKLY WORKOUT 2
5x (45 Sec Fast, 90 Sec Easy)
-Rest 2 Min-
3x (45 Sec at Faster Pace, 90 Sec Easy)
-Rest 2 Min-
45 Sec at Controlled Sprint, 90 Sec Easy
*Score: Score total calories from final 45sec controlled sprint interval
**Details: The intensity during a controlled sprint is about 98%. Focus on retaining control of your pedaling form. Target a pace that is uncomfortable physically but reasonably comfortable emotionally.
EXTRA GYMNASTICS WORK...
MUSCLE-UPS WEEK 3
3 rounds each:
Unbroken max effort Strict Ring MuscleUps
--- rest 60 seconds between sets---
REST 3 MINUTES
4 rounds each:
unbroken max effort Kipping Ring MuscleUps
--- rest 60 seconds between sets---
Scaling:
3 rounds each:
5 False Grip Pull Ups on Rings
--- rest 60 seconds between sets---
-REST 3 MINUTES
4 rounds each:
Max effort Strict Ring Dips [use heel assist if needed]
--- rest 60 seconds between sets---
WALL WALKS
9 minute AMRAP
1 Wall Walk
30 Double Unders
20 Hollow Rocks
3 Wall Walks
30 Double Unders
20 Hollow Rocks
5 Wall Walk
...Continue to keep Double Unders and Hollow Rocks the same rep scheme and INCREASE Wall Walks by 2 reps each round.