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4
Jan

Wednesday January 4, 2023

Main

13.2 mix up

AMRAP 10 min:
5 Deadlifts
10 shoulder-overhead
15 box jumps

Rx: 115/75#, 24/20” must jump up
Sc: 75/45#, 24/20” can jump or step up

Longevity

Main

AMRAP 10 min:
5 double db deadlifts
10 double db shoulder-overhead
15 box jump/step ups
Lvl3: DB 20/15
Lvl2: DB 15/12
Lvl1: DB 12/10

QuickFit/ At home WOD

Main

AMRAP 10 min:
5 double db deadlifts
10 double db shoulder-overhead
15 box jump/step ups
Lvl3: DB 20/15
Lvl2: DB 15/12
Lvl1: DB 12/10

3
Jan

Tuesday January 3, 2023

CrossFit

Main

back squat

0-2min: 3 back squat 40%
2-4min: 3 back squat 50%
4-6min: 3 back squat 60%
6-9min: back squat 70% x 3
9-12min: back squat80% x 3
12-15min: AMRAP back squat 90% *goal is 3+ if possible.

QuickFit/At home WOD

Main

E2 min x 12 min (6 sets)
5 deadlifts (use double KB/DB for extra difficulty)
*increase load each set to a heavy set of 5 by set 5-6

2
Jan

Monday January 2, 2023

CrossFit

Main: 18.1
AMRAP 20 min;
8 toes-bar
10 DB hang clean and jerks (5/5)
14/12 calorie row

Rx: TTB, DB50/35, Cal 14/12
Sc: HKR, DB35/20, Cal 14/12

Longevity

Main

AMRAP 20 min;
8 straight leg situps
10 DB hang clean and press 5/5
12/10 calorie row
Lvl3: DB 20/15
Lvl2: DB 15/12
Lvl1: DB 12/10

QuickFit/At home WOD

Main

AMRAP 15 min:
8 straight leg situps
10 DB hang clean and press 5/5
10/8 calorie bike
Lvl3: DB 20/15
Lvl2: DB 15/12
Lvl1: DB 12/10

1
Jan

Sunday January 1, 2023

REST DAY

Mobility and Maintenance

  • Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
  • Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
  • Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
30
Dec

Friday December 30, 2022

CrossFit

Main

Push press

0-2min: 3 pushpress 45%
2-4min: 3 pushpress 55%
4-6min: 3 pushpress 65%
6-9min: pushpress 75% x 5
9-12min: pushpress 85% x 3
12-15min: AMRAP push press 95% *goal is 1+ if possible.

Longevity

Main

DB push press- increasing weight each round
Min 0-2/ 2-4/4-6, 3 reps
Min 6-9, 5 reps
Min 9-12, 3 reps
Min 12-15, Max reps at heaviest load.

QuickFit/At home

Main

DB push press- increasing weight each round
Min 0-2/ 2-4/4-6, 3 reps
Min 6-9, 5 reps
Min 9-12, 3 reps
Min 12-15, Max reps at heaviest load.

29
Dec

Thursday December 29, 2022

CrossFit

Main

14.4

AMRAP 14 min;
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans, 135 lb.
20 muscle-ups

Rx: toes-bar. Scaled: hanging knee raise
Rx: WB 20-10/14-9. Scaled 20-9/10-9
Rx: 135/95# Scaled: 95/65#
Rx: Ring MU Scaled: pullups

QuickFit/ At home

Main

AMRAP 14 min;
60 cal. row
50 abmat situps
40 WB/Squats *use medball for depth if needed.
30 medball cleans (use same ball for WB/squat depth)
20 ring rows *sub out bent over DB row if needed for layout/flow.

28
Dec

Wednesday December 28, 2022

CrossFit

Main

Assault bike;
5 x 1000m w/2 min rest
*see if you can maintain your 500m pace from a few weeks ago.

Longevity

Main

Assault bike;
5x 2 min on for max distance w/2 min rest between efforts (20 min)

QuickFit/ At home WOD

Main

Assault bike or Row
5x 2 min on for max distance w/2 min rest between efforts (20 min)

27
Dec

Tuesday December 27, 2022

CrossFit

Main

Front Squat

0-2min: 3 Front Squat 40%
2-4min: 3 Front Squat 50%
4-6min: 3 Front Squat 60%
6-9min: Front Squat 70% x 3
9-12min: Front Squat 80% x 3
12-15min: AMRAP Front Squat 90% *goal is 3+ if possible.

QuickFit/At home WOD

Main

Tempo goblet squats (on their own count)
6 sets of 5 (same time frame as CF classes on the barbell, but they will use DB/KB)
5 tempo squats each set- increasing load- tempo is 5 count down-5 count in bottom and 1 up!

26
Dec

Monday December 26, 2022

CrossFit

Main
14.1
AMRAP 10 min;
30 double-unders
15 power snatch

Rx: 30 double unders, 75/55#
Scaled: 30 single unders, 65/45#

Longevity

Main

jump rope skill
DB snatch skill
A. AMRAP 10 min:
30 single unders
15 alternating DB snatch

Lvl3: 20/15
Lvl2: 15/12
Lvl1: 12/10

QuickFit/At home WOD

Main

jump rope skill
DB snatch skill
A. AMRAP 10 min:
30 single unders
15 alternating DB snatch

Lvl3: 20/15
Lvl2: 15/12
Lvl1: 12/10