Weekly CrossFit Workouts 01/15/24 – 01/21/24

Monday 01/15/24
A. Every 2 minutes x 5 sets
3-5 Close Grip Bench Press @ RPE 7-8
B. AMRAP 12
10 Cross Body DB Muscle Snatch (50/35)
8 Strict Pull Ups
50 Double Unders
rest :30s b/t sets

Tuesday 01/16/24
A. Every 3 minutes x 4 sets
5 Back Squats @ RPE 6-7
into
8 Cyclist Goblet Squats AHAP
B. 5 RFT
5 Handstand Push Ups*
10 DB Box Step Overs (24/20) (50/35)
*Advanced athletes scale up to 10 HSPU

Wednesday 01/17/24
A. Pull Up Work
:20-:30s Chin over the Bar Hold (Set 1+3 = Overhand, Set 2+4 = Supinated)
into
8-10 Supinated Barbell Rows
rest 2 minutes x 4 sets
Notes: Athletes can use a band to help with the hold
B. w/ a Partner For Time
Ski Erg x 100 Cals
100 Push Ups
100 Medball Sit-Ups
*work split however, sit-ups done together*

Thursday 01/18/24
A. Clean Complex
1 Clean Grip Deadlift + 1 Hang Clean + 1 Push Jerk x 6 sets
rest :90s b/t sets
B. AMRAP 5
1 Power Clean (205/145)
5 Box Jumps (24/20)
15 Air Squats
rest 1 minute x 2 sets

Friday 01/19/24
For Time
Run 1 mile
Ski 500m
Run 1 mile
*23 minute cap*
Int:
Run 1000 meters
Ski 500m
Run 1 mile
Beg:
Run 800 meters
Ski 350 meters
Run 800 meters

Saturday 01/20/24
For Time
21-15-9
Deadlift (225/155)
Handstand Push Ups
-rest 5 minutes then-
9-15-21
Thrusters (95/65)
Lateral Burpee over Bar

Sunday 01/21/24
AMRAP 20
A: 300m Run
B: AMRAP 10 Push Ups + 10 Knees to Elbows
Accessory
10 90/90 Hip Rotations (5/side)
10 Quadruped Shoulder CARs (5/side)
x 2 sets