Strength
Every 2:00, 3 Rounds
1) 10/10 Single Dumbbell Bench Press
2) 10/10 Single Dumbbell Row
3) 15 Behind the Back Wrist Curl
Conditioning
AMRAP 10
4-8-12-16-20, etc.
Back Rack Lunges (95/65) (FX: 75/55) (RX+: 115/80)
Hand Release Push-Ups (FX: Push-Ups) (RX+: 2″/1″ Deficit Hand Release)
Box Jump Overs (24/20)
Conditioning/Strength
On a 20:00 Running Clock:
0:00-10:00
For Time:
12-10-8-6-4-2
Single Dumbbell Hang Squat Cluster (50/35) (FX: 35/20) (RX+: Double (50/35))
Bar Facing Burpees
10:00-20:00
Establish Heavy Complex: 1 Hang Clean + 1 Shoulder to Overhead + 1 Front Squat + 1 Shoulder to Overhead
*Unbroken complex
Post-Metcon Strength/Skill
2-3 Rounds for Quality
15/15 Banded Lateral External Rotation
6-10 Strict Toes to Bar/Hanging Knee Raise
The CrossFit Open is right around the corner!
If you want to learn and/or improve your Kipping/Butterfly Pull-Ups,
join Coach Kevin for the Skills Clinic tonight at 5:45 PM!
Conditioning
Every 2:00, 4 Rounds
1) 32/24 Calorie Row (FX: 28/21) (RX+: 35/26)
2) 32/24 Calorie Bike (FX: 28/21) (RX+: 35/26)
3) 60 Double Unders (FX: 40) (RX+: 80) + AMRAP Calorie Ski
4) Rest
Post-Class Cooldown
2:00 Foam Roll Calves
2:00 Foam Roll Quads
2:00 Lacrosse Ball Shoulders Smash
“CrossFit Total“
1RM Strict Press
1RM Back Squat
1RM Deadlift
*Compare to 1/22/22
Post-Class Cooldown
2:00 Saddle Pose
2:00/2:00 Pigeon Pose
10 Downdog to Seal Pose
| Weekly Overview | Events/Classes | |
| Monday | Muscle-Up Development | |
| Tuesday | “CrossFit Total” | |
| Wednesday | Conditioning Intervals | 5:45 PM – Kipping/Butterfly Pull-Up Skills Clinic |
| Thursday | Heavy Barbell Complex Post-Metcon | |
| Friday | Functional Bodybuilding | |
| Saturday | Squad WOD | |
| Sunday | Strict Press, Push Press, Push Jerk |
Strength
Every 2:00, 5 Sets
RX+: 30 Ring Muscle-Ups for Time
RX: 2-4 Ring Muscle-Ups OR Bar Muscle-Ups
FX: 5 Banded Strict Chest to Bar Pull-Ups + 5 Ring Rows w/ 3s Pause at Top
Conditioning
3 Rounds for Time:
500/400m Row (FX: 450/350m) (RX+: 600/500m)
200m Run (RX+: 300m)
15 Burpees to 3″ Plate (FX: 10)
*18:00 Cap
Strength
Every 1:30, 3 Rounds
1) 10/10 Single Leg Single Dumbbell Romanian Deadlift (FX: Single Leg Toe Touch)
2) 15 Banded Face Pulls + 15 Underhand Banded Pullaparts
Conditioning
Every 1:30, 3 Rounds
1) 18/14 Calorie Ski (FX: 16/12) (RX+: 21/16) + AMRAP Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)
2) Rest
3) 18/14 Calorie Bike (FX: 16/12) (RX+: 21/16) + AMRAP Goblet Lunge (24/16) (FX: 16/12) (RX+: 32/24)
4) Rest
AMRAP 25 w/ Partner
Max Calorie Row
*Every 5:00 starting at 0:00, each partner will complete the following, waterfall style (I do PU, you do PU, etc.)
-10 Hand Release Push-Ups (FX: Push-Ups)
-15 Box Jumps (24/20)
-20 Sit-Ups
Strength
Every 2:00, 8 Sets
1-3) 1 Split Jerk + 4 Push Jerk in Split (↑, start at 30-35% of 1RM CJ)
4-8) 2 Split Jerk (70-80%)
Conditioning
AMRAP 10
10 Push Press (115/80) (FX: 95/65) (RX+: 135/95)
10 Burpees Over Bar
2 Rope Climbs after each round (FX: 1) (RX+: 1 Legless)
Conditioning
2 Rounds of 6:00 on, 4:00 off
AMRAP
20 Toes to Bar (FX: 15)
50 Double Unders (FX: 35)
10 Squat Cleans (155/105) (FX: 115/80) (RX+: 185/125)
Post-Metcon Strength/Skill
3 Rounds for Quality
Accumulate :30-:45 L-Sit on Parallettes/Ring Support or Seated L-Sit Leg Lift
30 Tibialis Raises