Programming: January 9th – 13th, 2023
Monday, January 9th, 2023
Warm up: 2 rounds for quality of:
50ft Bear Crawl
50ft Seal Walk
50ft Alt High Knee Run
1x (1 10sec Active Hang
+ 1 10sec L-Hang
+ 1 10sec Alt Toes-to-bar)
Skill: Handstand Walk
& Handstand Push Up
Practice
WOD: 8 rounds for time of:
8 Toes-to-bars
8 Handstand Push-ups
200m Run
Tuesday, January 10th, 2023
Warm up: 2 rounds of:
20 Leg Swoops
10 PVC Pass Throughs
10 Good Mornings
-- then: 2 rounds of:
10 Straight Leg Deadlifts
10 Muscle Snatches
10x (1 Overhead Squat
+ 1 Drop Snatch
+ 1 Power Snatch)
-- then: 2min Foam Roll
Strength: Snatch Grip Deadlift
5-5-3-3-3
WOD: 8 Rounds
20sec WORK | 10sec REST
Power Snatch 75/55 lbs
Wednesday, January 11th, 2023
Warm up: 4 rounds for quality of:
25ft Med Ball Shuttle Run 25/20
4 Burpee Over Rowers, 25 ft
5 Wall Ball Shots 30/25 lbs
25ft Sprint
WOD: Every 90sec x 14 Rounds
Alternating Between:
20 Row Calories
20 Wall Balls 20/14 lbs, 10/9 ft
Thursday, January 12th, 2023
Warm up: 3 Rounds
20sec WORK | 10sec REST
Straight Arm Plank
Forearm Plank Hold
Hollow Hold
Heel Tap
Jump Rope
For quality:
10 Scorpion Stretches
Up Dog, 10 secs
Down Dog, 10 secs
5 Dive Bomber Push-ups
5 Scap Pull-ups
5 Beat Swings
5 Big Kip Swings
Strength: Bench Press
Warm Up: 10-10
Working: 10-10-10-10-10
WOD: 12 min AMRAP of:
3 Chest-to-bar Pull-ups
15 AbMat Sit-ups
30 Double Unders
Friday, January 13th, 2023
Warm up: For time:
2min Foam Roll
10 Alt Deep Lunge + Rotations
10 Plate Ground-to-OH 25/15 lbs
-- then: 2 rounds of:
5 6-Count Burpees
20sec Bottom Front Squat Hold 45/35
5 Front Squats 45/35 lbs
5 Push Press 45/35 lbs
5 Thrusters 45/35 lbs
-- then: 15sec Couch Stretch R+L
2 Pigeon Stretches 15 secs
2 Toe Touches 15 secs
WOD: CrossFit Games Open 14.5/16.5
For Time:
21-18-15-12-9-6-3 Reps of:
Thruster 95/65 lbs
Bar Facing Burpee
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