top of page

Workouts this Week

Monday

Warm-Up: 10 Min AMRAP (building intensity):

10/7 Cal Row (Focus on Leg Drive and Proper Pulling Sequence)

1/5 - Slow Inch Worm / Active Toe Touches

6/2 - Alternating Scorpion Stretches / Reverse Snow Angels

20/6 - Sec Mtn. Climber Stretches (Per Leg) / Jumping Mtn. Climbers

5/5 -  Tempo Goblet Squats and Wall Balls

20-30 - Sec Dead Hang and Kipping Progressions

A. Every 3 minutes, for 18 minutes (6 sets):

Back Squat

Set 1 - 6 reps @ 70%

Set 2 - 4 reps @ 80%

Set 3 - 2 reps @ 85%

Set 4 - 1 rep @ 90%

Set 5 - 1 rep @ 95%

Set 6 - Max Reps @ 90%

 

Max reps sets terminate with any excessive pausing at the top of the

lift. The athlete should take no more than 2 seconds at the top of the

lift to breathe, brace and start their descent for the next rep.

B. Every 5 minutes, for 15 minutes (3 sets) for time:

40/30 Cal Row
30 Wall Balls (20/14)

Note times for each of the three sets, then sum them for a total working time. E.g., 2:58, 3:04, 3:02 = 9:04

Tuesday

Warm-Up: 12 Min AMRAP (building intensity):

200m Row / Run

1/5 - Slow Inch Worm / Active Toe Touches (Think Toe to Bar)

6/2 - Alternating Scorpion Stretches / Reverse Snow Angels

10/5/3 - Dead Hang / High Knee-Ups / Kipping Progressions

10 - Box Jump/Step Overs (Focus on Footwork)

A. For time:

1200m Row / Run
30 Box Jump-Overs (24/20) (Mods: Step-Overs)
30 Toes to Bar (Mods: Kipping Knee to Chest or Knee-Ups)
800m Row / Run
20 Box Jump-Overs (24/20) (Mods: Step-Overs)
20 Toes to Bar (Mods: Kipping Knee to Chest or Knee-Ups)
400m Row / Run
10 Box Jump-Overs (24/20) (Mods: Step-Overs)
10 Toes to Bar (Mods: Kipping Knee to Chest or Knee-Ups)

Wednesday

Warm-Up: 10 Min AMRAP (building intensity):

5/1 - Toes Touches (Think active deadlift) / Slow Inch Worm

5/5 - Single Leg Glute Bridges

:20/6 - Sec Mtn. Climber Stretches (Per Leg) / Jumping Mtn. Climbers

5 - Hand Release Push-Ups with Double Shoulder Tap

5/5/5 - KB Deadlift, Russian and American Swings

A. Complete rounds of 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 reps for time of:

Deadlift (225/155 lbs)
Bar-Facing Burpees

Time Cap = 10:00

Today is a great opportunity to compare your efforts to one of last year's CrossFit Games Open workout. If you participated last year, perform the workout with the same customizations used last year for an apple-to-apple comparison. If you didn’t participate in the Open last year, this is a great opportunity to get a baseline understanding of goals you should push for in the 2023 Open.

B. Complete as many rounds and reps for quality and muscle activation in 16 minutes of:

50-Foot Double Kettlebell Front-Racked Carry
100-Foot Double Kettlebell Farmer’s Carry
100 Flutter Kicks

Thursday

Warm-Up: 10 Min AMRAP (building intensity):

10/7 - Cal Bike or Row

6/2 - Alternating Scorpion Stretches / Reverse Snow Angels

5 - Hand Release Push-Ups with Double Shoulder Tap

:20/6 - Sec Mtn. Climber Stretches (Per Leg) / Jumping Mtn. Climbers

5/5 - From Split - Tempo Barbell Press from in Front / Behind the Neck

1 - Wall Walk / 10-20 Sec Hold then Gracefully Lower

A. Every 2 minutes, for 20 minutes, complete:

Jerk Dip + Jerk with a Pause @ 75%

Hold the bottom of the dip for 2 seconds, then hold the receiving position for 2 seconds. Focus on proper mechanics.

B. Every 4 minutes, for 16 minutes (4 sets) for times:

25/18 Cal Bike or 30/25 Cal Row
10 Strict Handstand Push-Ups or L-Seated DB Presses
20 Push-Ups (Mods: Banded or from Knees)

Go hard, earn your rest, and repeat!

Friday

Warm-Up: 10 Min AMRAP (building intensity):

20 - Jumping Jacks (Move through the scaps with straight arms)

1 - Slow Inch Worm to 30 Sec Calf & Wrist Openers

6/2 - Alternating Scorpion Stretches and Reverse Snow Angels

20/6 - Sec Mtn. Climber Stretches (Per Leg) / Jumping Mtn. Climbers

3/3/3/3 - Muscle Clean / Power Clean / Front Squats / Split Jerks

A. Take 20-25 minutes to build to today’s 1-RM Clean

B. For time:

"Grace"

30 Ground to Overhead (135/95)

Compare your results to back in May.

Saturday & Sunday

SATURDAY TEAM WORKOUT!

9a - 10:30a:

If you are interested in bringing a friend to join in on the fun

please let Todd or Cory know.

SUNDAY:

7:30a - 9a

Endurance (with Coach Jim)

10:30a - 12:00p

Group Olympic Lifting (Open Gym)

Other At-Home Workout Sources

GRIT Strength Cycle Template (For Deadlift, Squats and Presses):

Link Here

Invictus Pull-Up for Beginners Program:

Download PDF

Free Timer App We Use at the GYM:

Link Here

bottom of page