January 2024

REST DAY- Mobility and Maintenance

Open Gym: 8am-10am

CrossFit Main: Lvl6/5: Rx open standard- line to line, jump on box- jump or step downLvl4/3: Scaled open standard- hand past line to past line, jump on box-step downLvl2/1: box walk, jump or step on low box

CrossFit Main: 30 min. 5 min row, 5 min bike4 min row, 4 min bike3 min row, 3 min bike2 min row, 2 min bike1 min row, 1 min bike*intention here is to increase intensity on each machine as time decreases. Begin with warm up/jog pace on 5 min round and finish with all out

CrossFit Clean skill: A. Muscle cleanB. Power CleanC. Full cleanD. Front Squat Every 1:30 for 10 rounds: 15 min.1 power clean1 squat clean1 front squat– Perform all three movements as a complex. Start light and add load every other round. Begin around ~30-35% of clean max and add 5-10% based on feel.

CrossFit Main: AMRAP 20 min: Teams of 2:Teams of 2: share work anyhow with 1 person working at a time.100 calorie row50 burpees over rower25 strict pull ups Lvl 6/5: 2 foot jump, no assistanceLvl4/3: jump or step, banded pullupLvl2/1: step overs, ring rows

CrossFit Main: AMRAP(s) 16 min total. A. AMRAP 3 min:6 heavy wallball (goal is to go up one weight or height compared to what you normally use)6 toes-bar (based on how you tested during test week) 2 min rest. AMRAP 4 min:8 heavy wallball (goal is to go up one weight or height compared to

REST DAY Mobility and Maintenance

Open Gym: 8am-10am

CrossFit Main: 5 rounds for time: (20 min cap) goal is sub 15 min.50′ DB walking lunge, R 25′ down, L 25′ back20 alt. arm DB hang clean and press20 DB goblet squats Lvl6: DB70/50# OH WLLvl5: 50/40#, OH WLLvl4: 50/35#, FR shoulder WLLvl3: 35/25#, FR shoulder WLLvl2: 30/20#, farmers carry WLLvl1: 20/15#, farmers carry