Weekly CrossFit 01/29/24 – 02/04/24

Monday 01/29/24
A. One and 1/4 Bench Press x 5 reps
rest 2 minutes x 4 sets
B. Every 3 minutes x 4 sets
250m/200m Row
15-20 Push Ups

Tuesday 01/30/24
A. Back Rack Reverse Lunges x 16 reps (8/side)
rest 2 minutes x 3 sets
B. AMRAP 15
15 Chest to Bar Pull Ups
12 Deadlifts (225/155)
9 Box Jump Overs (24/20)
Scales:
L2:
15 Pull Ups
12 Deadlifts @ 185/135
9 Box Jump Overs (24/20)
L1:
15 Ring Rows or 10 Banded Pull Ups (20×1)
12 Deadlifts @ 135/95 or 95/65
9 Box Jump Step Downs or Step Ups

Wednesday 01/31/24
A. Handstand Gymnastics
Box HS Walk Around the Box x 1/side – https://youtu.be/g6iTL1Sa89w?si=2EOnEurLD_v6JJ9p
into
:10s Hollow Hold
into
:10s Superman/Arch Hold
rest :90s x 5 sets
B. Accumulate 50 Kipping HSPU*
*every break = 10 American KBS (70/53)
Scales:
L2: 40 HSPU or 40 Box Pike HSPU or DB Push Press
L1: 30 HSPU or 30 Box Pike HSPU or DB Z Press

Thursday 02/01/24
A. Clean Complex
Every 2 minutes x 10 minutes (5 sets)
1 High Pull + 1 Hang Power Clean + 1 Hang Clean
+
AMRAP 10:
5 Power Cleans (135/95)
10 Toes to Bar
35 Double Unders

Friday 02/02/24
5 Sets, For Quality:
20/15 cal Bike, AFAP
-Rest 30 sec-
12 DB Box Step Ups
-Rest 30 sec-
12 Barbell Bent Over Rows
-Rest 30 sec-
10 Side Plank Rotations/side
Rest 2 min bt sets

Saturday 02/03/24
Open Workout 21.2:
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
50/35-lb. dumbbell, 24/20-in. box
Time cap: 20 min.

Sunday 02/04/24
With A Partner:
AMRAP 20:
400m Ski (200m per partner)
30 Russian Swings
30 V-Ups
*reps split however*