January 2025

CF Open Training Workout: CF Open 11.2AMRAP 15:9 Deadlifts (155/100 lb.)*12 Hand Release Push-ups15 Box Jumps (24/20″) *Deadlift should be 45-50% of your 1RM. Have all members scale accordingly, but not above 155/100.6/5: 155/100 lb., HRPU from Toes, 24/20″4/3: 125/80 lb, HRPU from Knees, 20/12″2/1: 80/45 lb., Box Push ups, 20/12 Step Ups

Workout: Intervals + longer steady state.EMOM 10:10 MAX EFFORT:50 Rest/Recovery (can slow pedal but no real effort)DIRECTLY FOLLOWED BY 25 MINUTES Steady state workE5min (minutes 5, 10, 15, 20) :07 hard effort. Steady effort but not too hard in remaining time.Score: Meters on each section. But, purpose is (1) hard effort in first part, and

Lower Strength + Accessory A. StrengthE2:30MOM: 8 Sets (20-22 minutes)5 x Back Squat @ 35% + 5 Jump Tall Box Jumps5 x Back Squat @ 45 % + 5 Box Jump5 x Back Squat @ 55% + 5 Box Jump5 x Back Squat @ 65% + 5 Box Jump5 x Back Squat @ 65% +

Team CF Couplet/Triplet Workout: AMRAP 20 (Teams of 2, Split Work However)20 Calorie Row20 Burpees Over the Rower (Parallel) 6/5: 20 Calories, 20 Burpees (jump w/ 2-foot takeoff)4/3: 16 Calories, 16 Burpees (jump or step)2/1: 12 Calories, 12 Burpees (step)

Upper Body Strength/Accessory A. MAIN STRENGTH (20-22 Minutes)PUSH PRESS + Dbl. KB GORILLA ROWE2:30MOM Perform Reps PP + 10 Row (5/arm)(0) 5 x PP @ 35% + Row(2) 5 x PP @ 45% + Row(4) 5 x PP @ 65% + Row(6) 5 x PP @ 75% + Row(8) 3 X PP @ 80% +

8-10a: Open gym/test week makeup

Test Day 6 CrossFit: same time frame as Monday/Wednesday; A1. Clean skill development with burg warmup leading into the first few rounds of warm up weights on your cue 35-55%A2. Clean 1rmdetails:L6: WU: E2MoMx 10 min 5-3-1-1-1, 35%-75%L6: Work: E2MOMx 10…80%, 85%, 90, 95, 101+%L5: Male: (255+)95 – 125 – 155 – 175 – 205

CrossFit: If you missed Wednesday’s test, come into classes today, otherwise go out for a light walk/jog just to keep the body moving and feeling good. CrossFit bonus for those who did Wednesday’s test; Part A:3RFQ: KB Halos, Alternating Plank Shoulder Taps and Russin Step-Ups3 RFQ of:10 KB Halos20 Alternating Plank Shoulder Taps20 Russian Step-ups,

Test Day 5 CrossFit: time frames same as Monday A. OHS max: WU: 35 – 45 – 55 – 65 – 75/ WO: 80 – 85 – 90 – 95 – 100 or 5#L5: Male (200+)L5: female (165)If 100# 35+L4: male (165)If less 15#L4:female (135)If no records, 15#L3: male (135)L3: female (105)L2: male (105)L2 female

CrossFit: If you missed Mondays test come into classes today, otherwise go out for a light walk/jog just to keep the body moving and feeling good. CrossFit bonus for those who did Mondays test; Part A: 3RFQ: Single KB PP, KB Front Rack Rvs. Lunge3 RFQ of:10 Single KB PP, pick load10 KB Front Rack