Jan 7, 2022
Conditioning
Working in a team of 3, alternate full rounds and complete as many rounds as possible in 30:00:
- 8 Front Squats
- 30 Double Unders
- 8 Thrusters
- 8 Toes to Bar
Notes
Our workout today is 30-minutes of front squats, double unders, thrusters, and toes to bar. Partner 1 will complete a full round, then rest while partner 2 completes a full round. Then partner 3 will complete a full round before partner starts again. Each time a team member completes a round, that is 1 toward your score. Your score is the total number of rounds and reps completed in 30-minutes.
The barbell weight will be determined by the thrusters. Choose a weight that feels light-moderate and allows you to move through the 8 reps unbroken every round.
The double unders should never take longer than :20. Adjust the number of reps or substitute single unders.
The toes to bar should not take longer than :20. If you cannot complete the 8 reps in 1-2 sets, substitute knee raises or sit ups.
Jan 6, 2022
Strength
Clean and Jerk
- Take 15:00 to build to an RPE of 7 and complete 6 total lifts at that weight.
Notes
Our strength today is clean and jerks. You will have 15-minutes to warm up to a weight that is a rate of perceived exertion of 7/10. You will complete 6 total lifts at that weight. You may rest as needed between lifts.
The clean will be taken from the floor and you will pass through a full squat. If you feel like you are out of position, you may take the lift from position 1 or 2.
If you are comfortable with the split jerk, go for it. If not, you may perform a push jerk. Focus on a controlled dip, explosive drive, then receive the bar overhead with elbows locked out.
Conditioning
10 rounds for time of:
- 8 ground-to-overheads
- 10 bar-facing burpees
Time cap: 15 minutes
Notes
The CrossFit Open begins in February. So throughout January, we will be retesting an Open workout from 2020 to practice the style of workouts we see in the Open. For this workout, the barbell is light and meant to be completed quickly. The 8 reps shouldn’t take longer than :30. If the ground to overhead are done in under :30, you have to maintain a pace of 10 burpees in under a minute to finish under the time cap. The key to this workout is staying consistent and moving smoothly and under control.
Prior to starting the workout, the athlete will need to set up a barbell, with standard plates, to jump over during the burpees. This workout begins with the barbell on the floor and the athlete standing tall. After the call of “3, 2, 1… go,” the athlete may pick up the barbell and perform 8 ground-to-overheads then 10 bar-facing burpees for 10 rounds.
The athlete’s score will be the total time it takes to complete the entire workout or the total number of repetitions completed before the 15-minute time cap.
Jan 5, 2022
Strength
4 Sets
- 3-5/arm Alternating False Grip Archer Ring Row @ 2011
- 5-7 Stationary Dips @ 2111
Notes
Our strength today is focused on upper body pushing and pulling. You will alternate between the two exercises for 4 working sets.
Alternating Arm False Grip Archer Ring Row. Stick to the tempo and get all the reps, then make the angle harder. This movement is adjusted just like a normal ring row. The closer you are to horizontal, the harder the exercise.
Stationary Dips. Get all the reps at the tempo, then add weight. Use your feet or a light band for a spot. Prioritize as long of a range of motion as possible.
Conditioning
5 Rounds
In 1:15:
- 20m Farmer’s Carry
- Max Calorie Assault or Echo Bike
Rest 2:30
Notes
Our workout today is five rounds of 1:15 of work with 2:30 of rest. You will complete a 20m farmer’s carry, then in the remaining time accumulate as many calories as possible on an assault bike or echo bike. Your score is the sum total number of calories from each round.
The farmer’s carry should be heavy. Choose a weight you can walk 10m down unbroken, then turn around and carry another 10m back unbroken.
We have four assault bikes and one echo bike. In a bigger class, the coach will run 3 heats. So don’t worry, there is a fan bike for everyone. Work at a hard, but repeatable pace and try to stay consistent across rounds.
Jan 4, 2022
Strength
Back Squat
Notes
Our strength today is back squat. We will be performing 4 sets of 5 reps at the same weight across all sets. Take 4-6 warm up sets to build to a weight that feels like a 7/10 rate of perceived exertion. You will then use that weight for all working sets.
There is no tempo restriction this month, but you should still focus on controlling the descent, keeping tension in the bottom position, and staying balanced throughout the lift.
Conditioning
4 Rounds for time:
- 15 Box Jumps
- 20m Dumbbell Front Rack Walking Lunge
- 200m Row or 400m Bike
16:00 time cap
Notes
Our workout today is a simple triplet of box jumps, walking lunges, and running. Your score is the time to complete 4 rounds or the number of rounds and reps completed under the 16-minute time cap.
Choose a box height that allows you to complete the 15 reps safely and at a continuous pace.
The lunges should be completed in 10m unbroken segments. Choose a light-moderate weight so that you can maintain a soft touch of the knee each rep.
The row or bike should not take longer than 1:15. Adjust the distance accordingly.
Jan 3, 2022
Strength
3 Sets
- 4-6/side Shoulder taps in a plank, pike or handstand
- 3-5 Sternum Chin Ups @ 21X1
3 Sets
- 4-6 Handstand Shoulder Rocks (handstand or box)
- 3-5/arm Single Arm Ring Row
Notes
Our strength today is two parts. First, you will alternate between handstand shoulder touches and sternum chin ups. When you have completed 3 sets of those two exercises, you will move on to alternating between handstand shoulder rock and single arm ring rows for 3 sets.
Shoulder touches. In order to perform these back to wall and still maintain a good handstand position, your hands must be close the wall and shoulders open. If you cannot hold a good handstand position back to wall, perform these with your chest facing the wall. You may also perform these in a pike position with your feet on a box or in a plank position.
Sternum Chin Up. The hardest part is getting your sternum to touch the bar. If you cannot, place your feet on a box and give yourself a spot.
Handstand Shoulder Rocks. If you struggle to keep a tight lower body and isolate the movement to the shoulders, perform these in a pike position on the box.
Single Arm Ring Row. Just like a ring row, the more horizontal you orient yourself, the harder the ring row is.
Conditioning
2 Rounds for time
- 30-40 Calories
- 40 Pull Ups
Rest 3:00 between rounds
17:00 time cap (including rest)
Notes
Our workout today is a couplet of calories and pull ups. You will complete 30-40 calories and 40 pull ups, then rest 3 minutes and complete another round. Your score is the time to complete the 2 rounds including the 3-minutes of rest between rounds.
The calories should not take longer 3-minutes. Adjust the target number if that cannot be completed sustainably.
Aim to complete the pull ups in no more than 5 sets. If you cannot maintain sets of 8, consider lowering the total number of pull ups or substitute banded pull ups or jumping pull ups.
