1.11.2021-1.15.2021 Weekly CrossFit Programming

By
January 10, 2021

Monday

Warmup
5 Rounds
2 Inchworms
4 Push Ups
8/6 Calorie Row
12 Jump Squats
Into
2:00 Forearm Mash, per side

SWOD
1-Rep Max Front Squat

WOD
AMRAP 7 Minutes
5 Toes to bar
8 Thruster 75/55lbs

Competitor Extra
4 Rounds
15/12 Calorie Row
90 Double Unders
Rest 3:00

Tuesday

Warmup
7-5-3
Strict Pull Ups
DB Front Squats
Box Dips
Tuck Jumps

SWOD
AMRAP 1:00 x 4
Max Rep Ring Dips
Rest 2:00

WOD
AMRAP 15 Minutes with a Partner
Max Reps Power Cleans 115/85
10 Box Jump Overs 30/24"

*Partner 1 performs AMRAP power cleans while Partner 2 performs 10 Box Jump Overs. Partners switch roles when the box jump overs are complete. Score is total Power cleans.

Competitor Extra
3 Rounds
8 Double DB Box Step Overs 24/20" w/ 50/35s
24 HSPU
Rest 2:30

Wednesday

Warmup
1:00 Inchworms
Then
4 Rounds
:30 KB Taters
Rest :30
:30 Bike (moderate-hard pace, increase speed each round)
Rest :30

SWOD
Every 2 Minutes for 10 Minutes
(3) 1&1/2 Deadlifts
Heavier than W1

A one and a half deadlift is performed as follows:athletes perform a deadlift, then instead of lowering the bar all the way to the ground, they lower it to just below the knee and then stand it all the way back up. That’s 1 rep.

WOD
AMRAP 4 Minutes x 3
12 Wallballs 20/14lbs
8 S-arm DB Hang Clean and Jerk 50/35lbs
Rest 1:00 between AMRAPs

Continue where you left off after each rest.

Competitor Extra
AMRAP 4 Minutes
Max Distance Bike/Row/Ski*
Rest 1:00

*Continue until you have completed either 10K C2 Bike or 5K Row/Ski

Thursday

Warmup
1:00 Row
20 RDLs
1:00 Row
15 Front Squats
1:00 Row
10 Hang Squat Cleans
1:00 Row
5 Split Jerks
1:00 Row

All done with an empty barbell

SWOD/WOD
5 Rounds
15/12 Calorie AAB
:20 L-Sit Hold
1 Squat Clean and Split Jerk 80-90%
Rest 3:00

Competitor Extra
3 Slow Rounds
800m Jog or 1000 meter row
4 Jefferson Curls with Light DB/KB
12 Lunges with a twist
1:00 Deadhang from Pull Up Bar

Friday

Warmup
Every 2 Minutes for 8 Minutes
8 Bar Facing Burpees then max reps:
R1: PVC Pass Throughs
R2: Box Jumps (Step down)
R3: Ring Rows
R4: Calorie Row

WOD
AMRAP 20 Minutes
3 Rounds of:
9 Bar Facing Burpees
6 Power Snatch 85/60lbs
3 Chest to Bar Pull Ups
then,
3 Rounds of:
12 Bar Facing Burpees
9 Power Snatch 85/60lbs
6 Chest to Bar Pull Ups
then,
3 Rounds of:
15 Bar Facing Burpees
12 Power Snatch 85/60lbs
9 Chest to Bar Pull Ups
then, in the remaining time, AMRAP of:
18 Bar Facing Burpees
15 Power Snatch 85/60lbs
12 Chest to Bar Pull Ups

Score is total reps. Completing all 3 rounds of the 15, 12, and 9s is 243 reps total. Add any additional reps from the AMRAP portion.

Competitor Extra
Thruster
12-12-12

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