CrossFit – Mon, Jan 8

Crossfit Garage – CrossFit

General Warm-up (No Measure)

1 set:

:30 jumping jacks

:30 band pull aparts (light band)

5-10 hand-release push-ups

5-10 ring rows

1 set:

:30 mountain climbers

:30 banded good mornings

5-10 kip swings

1 set:

:30 up-downs

5-10 chin-over-bar pull-ups

1 set:

:30 burpees

5-10 chest-to-bar pull-ups

Skill Work (8 Rounds for weight)

Pre-workout:

EMOM 8:

1 hang power snatch

1 high hang power snatch

– Build in load, but only as quality mechanics allow.

240108 (Time)

– RX –

3 rounds for time:

15 hang power snatches (65/95 lb)

15 chest-to-bar pull-ups

– INTERMEDIATE –

3 rounds for time:

15 hang power snatches (55/75 lb)

15 pull-ups

– BEGINNER –

3 rounds for time:

15 hang power snatches (35/45 lb)

15 jumping chest-to-bar pull-ups

Stretching (No Measure)

1 set:

1:00 tricep lacrosse ball mash/side

1:00 lat lacrosse ball mash/side

– AT-HOME – (Time)

3 rounds for time:

18 alternating DB hang snatches (35/50 lb)

16 alternating renegade rows (35/50 lb)

14 v-ups

– Use one DB for the snatches.

– Use two DBs for the renegade rows.

Work Your Weakness

– STRENGTH I – (9 Rounds for weight)

For load:

Snatch, clean, or jerk

5 reps x 3 sets @ 50-60%

4 reps x 5 sets @ 60-70%

– Welcome to week two of our Strength I cycle. For the next eight weeks, choose between snatch, clean, or jerk (push or split) and stick with the same lift for the entire eight weeks. You can change the lift in the next eight-week cycle.

– Use a recent 1-rep-max to find your percentages.

– Take the jerks from a rack.

– Rest as needed between sets.

Deadlift (- STRENGTH II –
For load:
Deadlift
3-3-3-3-3+
– Max reps on the last set.)

– Welcome to week two of our Strength II cycle where we will deadlift for the next four weeks.

– This week, there is also a class workout with a heavy deadlift. If you end up doing the heavy deadlift on Wednesday, do not do this strength session.

– Your goal is to find a heavy set of 3 deadlifts. This may not be a 3-rep-max but find your heavy 3-rep lift for the day.

– Use the same load for sets 4 and 5, but go for more than 3 reps in that final set without pushing to failure.

– STRENGTH III – (5 Rounds for weight)

5 sets for load:

3 weighted pull-ups

3 weighted dips

– Rest as needed between sets.

– Increase loading across as many sets as possible.

– Use a belt, dumbbells, kettlebells, weighted vest, etc. to add load to these movements.

– If you are unable to perform one or both of these movements, perform a strict banded pull-up and/or strict banded dip.

– Use the rings or a static dip bar for the dips.

– Rest no more than 4:00 between sets.

– SKILL I – (Time)

10 rounds for time:

30 double-unders

3 wall walks

– Rest 1:00 between rounds.

– All rounds in 1:30 or less.

– Take this workout one round at a time, breaking it into bite-sized chunks.

– If you are not yet proficient with double-unders, try to keep your time spent here to only :30.

– Always start the next wall walk before you want to.

Modifications

Double-unders | Reps, single-unders

Wall walk | Reps, partial range of motion, inch worm + push-up

– STAMINA I – (10 Rounds for time)

Every 2:00 for 10 sets:

200/250-meter Ski-erg

– Rest with the remaining time in the 2:00 interval.

– Sprint each interval.

– :50-1:10 per 200/250 meters.

– Rest with the remaining time in the 2:00 interval.

– Focus on your stroke rate in each interval. Try to keep this rate above 30 for as much of the interval as possible. This will help keep your pace down and get through the interval faster.

Modifications

Ski-erg | Distance, 200/250-meter row, 400/500-meter C2 Bike