CrossFit – Wed, Jan 22
CrossFit – Wed, Jan 22
Suggested Warm-Up
Warm-Up
3:00 Row (Increase intensity every minute)
Into…
1 ROUND
5 Jefferson Curls
10 Boot Strappers
5 Push-Up to Pike
10 Cat Cow
Into…
1 ROUND
10 Wall Ball Front Squats
10 Sumo Good Mornings
5 Tuck Jumps
10 Strict Press
Into…
1 ROUND
10 Wall Balls
10 Sumo Squats
10 Box Jumps
10 Push Press
Benchmark Workout – Performance
Fight Gone Bad (3 Rounds for reps)
3 Rounds For Total Reps in 17 minutes.
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest.
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest.
KG WB: (9/6)
KG BB: (35/25)
Benchmark Workout – Fitness
“FIGHT GONE BAD (FITNESS)” (AMRAP – Reps)
3 ROUNDS FOR MAX REPS
1:00 – Wall Balls (14/10)
1:00 – KB Sumo Deadlift (53/35)
1:00 – Box Jumps (20)
1:00 – Burpees
1:00 – Cal Row
1:00 – Rest
1:00 – Wall Balls (14/10)
1:00 – KB Sumo Deadlift (53/35)
1:00 – Box Jumps (20)
1:00 – Burpees
1:00 – Cal Row
1:00 – Rest
(Score is Total Reps)
KG WB: (6/5)
KG KB: (24/16)
Extra Credit – All
NOTE — January’s extra focus will be building strength with the Bench Press eventually progressing to a 3RM & practicing Double Under skills.
1.) 3 SETS
50 Double-Unders or 1:00 Practice
-Rest 1:00-
1:00 Calf Smash
-Rest 2:00 b/t Sets-
(No Measure)
-Rest as Needed b/t Part 1 & Part 2-
2.) 3 SETS (Weight)
20 Alt. DB Incline Bench Press
-Rest :30-
10 Ring, Bar, or Bench Dips
-Rest 2:00 b/t Sets-
(Score is Weight on DBs)
