CrossFit

W WOD – THURSDAY 27.01.22 – “HEAVY DAY PUSH JERK”

MOBILITY & WARM UP

2 sets
5 side plank reach-throughs / side
5 PVC pass throughs
5 push-ups + 2 shoulder taps
5 Supermans
5 tuck jumps

1 set
10 scap pull-ups
:20 partial wall-walk hold

1 set
10 kip swings
3 wall walks

1 set
5 kip swings
5 kips
3 wall walks

8 Minute AMRAP of:
3 Strict Pull-ups
5 Push Ups
7 Front Squats (Empty Barbell)
10 Sumo Deadlifts (Empty Barbell)

SKILLS & SPECIFIC WARM UP
Push Jerk

4 sets:
5 push jerk (increasing load)

CONDITIONING

“HEAVY DAY PUSH JERK”

every 3 min x 7 rounds
3 Push Jerk

MW WOD -WEDNESDAY 26.01.22 – “OH MY DARLING”

WARM UP

Set 1
10 Pulls on the rower (Easy pace)
10 Deadlift (Barbell)

Set 2:
10 Pulls on the rower (18-20 Strokes per minute pace)
10 Deadlift

Set 3:
10 Pulls on the rower (22-24 Strokes per minute pace)
10 Deadlift; Add #20/10

Set 4:
10 Pulls on the rower (26-30 Strokes per minute pace)
5 Deadlift; Add#50%BW

Set 5:
10 Pulls on the rower (35-40+ Strokes per minute pace)
5 Deadlift; Add 80% BW

SKILLS & SPECIFIC WARM UP
Double Unders

EMOM 10:
Odd- Build Up for 3 Hang Power Cleans
Even- :20 Double Under or Single Under Practice

CONDITIONING
“OH MY DARLING”

AMRAP 12
60 Double Unders
40/30 Calorie Row
20 Deadlifts #83/56

Scaled

AMRAP 12
60 Single Unders
24/16 Calorie Row
15 Deadlifts #50%BW

WG WOD – TUESDAY 25.01.22 – “APPLE”

WARM UP

Set 1:
:20 Medball Ground-to-Overhead
:20 Scap Pull-ups
:20 Scap Push-ups

Sets 2-3:
:20 Counterbalance Squats to Medicine Ball
:20 Kip Swings
:20 Medicine Ball Strict Press
:30 Rest Between Sets
.

SKILLS & SPECIFIC WARM UP

Kipping – Pull Up

EMOM 10′
2 Strict or Strict Weighted Pull-ups

Set:

7 Wall Balls
7 Pull-ups or Pull-up Modifications

CONDITIONING
“APPLE”

5 ROUNDS FOR TIME
25 Wall Balls #9/6
25 Pull-ups

Scaled

5 ROUNDS FOR TIME
15 Wall Balls #6/4
15 Pull-ups

M WOD – MONDAY 24.01.22 – “BACK TO BACK”

MOBILITY & WARM UP

1 set
2:00 Row, bike, ski, or run
10 scorpion stretch (slow)
10 table tops (slow)

1 set
5 wall squats
5 push-ups
5 single-arm ring rows / arm

1 set
5 PVC front squats
5 diamond push-ups
1-5 strict pull-ups or supine ring rows

1 set
5 PVC overhead squats
5 archer push-ups / side
1-5 strict C2B pull-ups or inverted ring rows

SKILLS & SPECIFIC WARM UP
Rowing

Row
5 x legs only (keep arms straight-no pull)
5 x legs + torso lean back (keep arms straight-no pull)
10 x legs + torso lean back + pull (full stroke-reverse sequence on return)
Have athletes perform 1:00 slow pace row, 1:00 moderate pace row, and 1:00 fast paced row

Then:

3 sets
:35 row,
:25 rest

CONDITIONING
“Back To Back “

21–18–15–12–9–12–15–18–21
Calories Row
400 mt Run

GM WOD – SATURDAY TEAM WOD 22.01.22 “MAGENTA”

MOBILITY & WARM UP
600mt run jog

then:

On a 8:00 clock:
3 Rounds of :30 of Each:
Soldiers Kicks
Knee Hug-to-Chest
Side Shuffle
Crossover
High Knees
Butt Kickers

SKILLS & SPECIFIC WARM UP

3 Sets:
5 Synchro Box Step-ups
5 Synchro Burpees
50m Row / Partner

CONDITIONING

“MAGENTA”

Buy in 50 Partner Medball-Toss Sit-ups #9/6

Then:

2 ROUNDS FOR TIME
40 Synchro Box Step-ups #60/50
30 Synchro Burpees
2k Row

Time Cap 30′

TEAM OF THREE OPTION
• All three athletes perform the synchro options together.
• Team of three will increase the row to 2400m and split the row into
100-200m increments.

MGW WOD -THANKS GOD IT’S FRIDAY 21.01.22 – “TIME PRIORITY KELLY”

MOBILITY & WARM UP

Set 1:
:20 Leg Swings / Side
:20 Mountain Climbers
:20 Toe Touch + Jump
:20 Box Step-ups
Set 2:
• Make sure to lead all reps of the air squat.
:20 Alternating Lunges
10 Air Squats
:20 Hops in Place or Jumping Jacks
Set 3:
• Make sure to lead all reps of the med ball front squat
:20 Alternating Reverse
10 Medball Front Squats
:20 Box Jumps + Step Down
Set 4:
• Make sure to lead all reps of the Medball thruster
:20 Medball Ground to Overhead
10 Medball Thruster
:20 Box Jumps + Depth Drops

SKILLS & SPECIFIC WARM UP
Wall Ball Clean – wall Ball Shots

3 Sets x 10 Unbroken Reps, increase weight or height each set up to workout
standards

CONDITIONING

“TIME PRIORITY KELLY”

5 ROUNDS FOR REPS
1:00 Max Distance Run (10 mt Shuttle Run)
1:00 Max Wall Balls #9/6
1:00 Max Box Jump Overs #60/50

No extra time to transition between
movements.
Remind athletes that every 10m = 1 rep.

W WOD – THURSDAY 20.01.22 – ““HEAVY DAY SQUAT SNATCH”

MOBILITY & WARM UP

AMRAP 8:
5 Squat Therapy (Use Wall)
10 Good Morning + Jump
5 PVC Pass-Throughs
10 Double Knee Tuck in Plank
5 PVC Behind the Neck Snatch Grip Push Press

SKILLS & SPECIFIC WARM UP
Snatch – Burgener Warm Up

5 minutes for first Attemp:
Snatch

CONDITIONING

“HEAVY DAY SQUAT SNATCH”

12 Rounds for Load
1 Squat Snatch

rest 90 sec

BEGINNER

2 Power snatches + 2 Overhead Squats

rest 90 sec

GW WOD – WEDNESDAY 19.01.22 –”CYAN”

WARM UP:

Set 1:

10 Alternating Spiderman & Reach 10 Push-up to Down Dog
10 Superman Arch-ups
30 Russian Twist

Set 2:

:20 Superman Hold
10 Good Morning
10 Alternating V-ups

Set 3:

10-20 Hip Extensions
10 Push Ups
10 Standing Back Extensions
10 V-Ups

SKILLS & SPECIFIC WARM UP
Toes To Bar – Strict Toes To Bar – Floor Press

On a 10:00 Clock:

Build Weight At workout Load for Floor Press
Every Attempt perform 2 Toes To Bar

CONDITIONING

“CYAN“

AMRAP 15

5 Strict Toes-to-Bar
10 Floor Press #BW

25 AB-Mat Sit-ups

INTERMEDIATE

AMRAP 15
5 Strict Knee Raises
10 Floor Press #52/35

25 Sit-ups

BEGINNER

AMRAP 15
5 Lying Toes To Bar
10 DB Floor Press #15/7

25 Straight-Legged Sit-ups

WG WOD – TUESDAY 18.01.22 – “SNACHEST”

WARM UP

AMRAP 6:
10 Arm Swings (Across Body)
10 Arm Swings (Up & Down)
10 Alternating Spiderman Stretch
10 Air Squats (Use 10# plate as counterbalance)
• Athletes are to perform a regular air squat, however they should hold a 10# plate out
in front of them at eye level. This will help them maintain a more upright torso.
10 Bent Over Snatch Grip Rows (Barbell)

SKILLS & SPECIFIC WARM UP

Snatch – Burgener Warm Up

1 Set:
10 Snatch Grip Deadlift (Barbell or PVC)
10 Ring Rows
10 Snatch Pulls from mid-shin.
5-10 Jumping Pull-ups
10 Snatch High Pulls from mid-shin.
5-7 Chin-Over-Bar Pull-ups
10 Power Snatch (from mid-shin)
5-7 Chest-to-Bar Pull-ups or Jumping chest to bar

On a 5:00 Clock:
Build to a heavy single power snatch of the Day

CONDITIONING
“SNACHEST”

EVERY 3:00 X 5 ROUNDS
AMRAP 2:
15 Power Snatch #52/38
Max Unbroken Chest-to-Bar Pull-ups

Rest 1:00

Intermediate #43/29 – chest to bar pull-up

Beginner #empty barbell – Jumping pull-up

MW WOD -MONDAY 17.01.22 – “HOW MANY DO YOU DO?”

WARM UP

On a 8:00 Clock:
45 sec Row
10 Knee push ups
10 Kip Swing

SKILLS & SPECIFIC WARM UP
Shoulder Press

2 Rounds of:
10 Shoulder Presses Empty Barbell rest 1 min
rest 90 sec
2 Rounds
5 Shoulder Presses Increase Weight at Workout Load

GYMNASTIC SKILLS
2 Min practice on Kip
1 Rounds of
3 Kip Swing+3 Kips
3 Kip Pull Ups
2 Min on Kip Chest To Bar or Bar Muscle Up

CONDITIONING
“HOW MANY DO YOU DO?”

10 Rounds, Each for Time:
1 minute Row for calories
rest 15 sec
30 sec Shoulder Press #43/30
rest 15 sec