January 2024

CrossFit WOD; For time (15 min cap)21 thrusters ~30% of FS21 pull ups15 thrusters ~40% FS15 chest-bar pull ups9 thrusters ~50% FS9 bar muscle ups*intention with this is heavier each set on thrusters and harder version of pull ups each round Lvl6/5: 95/65#,115/85, 135/95#, pullups, CTB, BMULvl4/3: 75/55#, 95/65, 115/75#, banded pullup, pullup, CTBLvl2/1: 45/35#, […]

CrossFit Main Burpee on 18.1AMRAP 20 min:8 toes-bar10 alt. DB hang clean and jerk14 DB facing burpees Rx: TTB, DB50/35#, 14 burpeeSc: hanging knee raise, DB35/20#, 12 burpee

CrossFit Main: Row/Bike intervals: EMOM x 40 min (10 sets) *you can attack this a few different ways, similar to Friday’s stimulus;

REST DAY Mobility and Maintenance

Open Gym: 8am-10am

CrossFit Main: row intervals (pre set on C2 selection) 1:40 on x :20 off x 9 rounds (18 min)*you can attack this a few different ways;

CrossFit Main PUMP day!E3min x 15 min (5 sets)5 barbell bench press @70-75%+ of 1rm PP10 each side DB bicep curl (20 total)10 pushups (vary width) Lvl6/5: DB 50/40Lvl4/3: DB 35/20Lvl2/1: DB 20/12

CrossFit Main Teams of 3 for max cals/reps: all teams start on different stations and rotate every 2 min for 5 rounds of each, 30 min total;Station 1: Ski erg calsStation 2: Echo bike calsStation 3: up downs*these should be short, high intensity intervals shared between team members, making the pace uncomfortable.

CrossFit: Build to working weights and do a mini set of 3/3 x 2-3 AMRAP 3 min w/1 min rest between each set adding weight to your bar. A. 10 deadlifts ~55% of 1rm10 pullups (how you tested in)1 min rest B. 8 deadlifts ~65% of 1rm8 pullups1 min rest C. 6 Deadlifts ~75% of

Main AMRAP 21 min:21 box jump overs21 alt. arm DB snatch21 toes-bar21 wall ball21 lateral burpee over DB21 HSPU *All movements scale to how you tested them from test week.Lvl6/5: 24/20” BJO, DB50/35, TTB, WB20/14-10/9′, HSPU/1abmatLvl4/3: 24/20” jump or step, DB35/25#, WB20/10-9′, Box HSPULvl2/1: Any height- jump or step, DB20/12, WB14/10-9/8′, seated DB press