Programming: January 24th - 28th, 2022

January 24, 2022
Programming: January 24th - 28th, 2022

Programming& Intentions: January 24th – 28th, 2022

Monday, January 24th, 2022

Warm up: 2 Rounds For Quality

200m RunOR 1min Cardio

10 Lunge+ Twists


10 BeatSwings

10Alternating Single Leg V-ups

10Standing Calf Raises

For Time:

100m RunOR 30sec Cardio

12 AltDB Snatch 50/35 lbs

9Toes-to-bars OR V-Ups

200m RunOR 1min Cardio

16 AltDB Snatch 50/35 lbs

12Toes-to-bars OR V-Ups

300m RunOR 90sec Cardio

20 AltDB Snatch 50/35 lbs

15Toes-to-bars OR V-Ups

400m RunOR 2min Cardio

24 AltDB Snatch 50/35 lbs

18Toes-to-bars OR V-Ups

500m RunOR 2 ½ min Cardio

28 AltDB Snatch 50/35 lbs

21Toes-to-bars OR V-Ups


Bodyweight: DB Snatch =Push Ups


WOD: A littlecardio/strength/gymnastics to start off your week with ascending distance onthe runs and reps on the Dumbbell Snatch and Toes to Bar. On the runs, startout fast and control your pace and breathing as they continue to increase. Remember,you should be moving faster on the 100, 200, & 300m Runs, so, pick up thepace. Same thing on both the Dumbbell Snatch and Toes to bar, break it up asnecessary, just make sure it’s short rest between sets.

Tuesday, January 25th,2022

Warm up:
5min AMRAP of:

30secJump Roper

3 HangCleans 45/35 lbs

5 FrontSquats 45/35 lbs

5 PushPress 45/35 lbs

5Straight Leg Sit-ups


Then:2min Mobility/Foam Roll

Strength: Every 2 mins for 10 mins do:

1 SquatClean Thruster + 2 Thruster


DB/Light:Every 2 mins for 10 mins do:

2 SquatClean Thruster + 3 Thruster


Bodyweight:Every 2 mins for 10 mins do:

5 SquatHigh Jumps + 7 Air Squats

CrossFit Games Open 17.5

10Rounds For Time

9Thrusters 95/65 lbs

35Double Unders


25minTime Cap


Bodyweight:10 Rounds


35Double Unders OR Lateral Jumps

Wednesday, January 26th,2022

Warm up:
30sec of Each x 2 Rounds


MuleKick Get Up

RightSide Plank


LeftSide Plank


Strength: 8 Rounds

20secWORK | 10sec REST







StrictHandstand Push-up


NoRower: Sumo DL High Pull

OR HighKnees

WOD: For time:

750m RowOR 3min Cardio

20Handstand Push-ups

20 RingDips




20 RingDips = 25 Bench Dips

Thursday, January 27th,2022

Warm up: 300m Run OR 90sec Cardio

-- then:3 rounds of:

10 SumoSquats

10 SidePlank Rotations


10Donkey Kicks

5 GoodMornings 45/35 lbs

Strength: Sumo Deadlift



DB/KB/Light:Sumo Deadlift

5-7 RepsEvery 90sec (or so)

x 10-12Rounds


Bodyweight:Squat High Jumps

10 RepsEvery 90sec (or so)

x 10-12Rounds

WOD: 5 Rounds

1minAMRAP of:

10 SumoDL High-pulls 75/55 lbs

Max RepPush Up


Rest 1min between each cycle.

For eachcycle restart the AMRAP


10 SumoDL High Pulls

= 12Jumping Squats

Friday, January 28th,2022

Warm up: 7 min AMRAP of:

10Curtsy Lunges

5Push-up to Down Dogs

10Active Pigeons

5 SquatJumps

10 BoxStep-ups

Then:Burgener Clean Warm Up

1-3: Dip& Drive

4-6:Elbows High & Outside


10-12:Front Squat

Strength: Hang Power Clean  


DB/KB/Light:Hang Power Clean  

7-9 RepsEvery 2min (or so) x 9-10 Rounds

Bodyweight:7-10 Burpees

Every2min (or so) x 9-10 Rounds WOD: 15 min AMRAP of:

5 PowerCleans 155/105 lbs

10 BoxJumps 24/20 in

15 WallBalls 20/14 lbs  



10 BroadJumps OR 10 Lunges

15 DBThrusters OR 15 Squat Jumps



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