Workout of the Day

Monday 150126 - Beginner

A. CrossFit Baseline (This is your Whole30 WOD repeat Compare part A to 150104 or 150105)
500 m Row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull ups
B. Rest then “Death By Kettlebells” – Start with 5 reps of Russian Kettlebell Swings, add one rep every minute.  This should be heavy – cap at 15 minutes.  The goal here is to focus on building grip and low back endurance.

Click here for a preview of Tuesday’s Beginner classes

Monday 150126 - Experienced

A. Overhead Squat EMOM
Minutes 1-5: 6 Reps
Minutes 6-10: 4 Reps
Minutes 11-15: 2 Reps

Every 5 minutes increase the weight of your Overhead Squat. During the last five minutes you may increase the weight each minute. Bars should be taken from the floor – either a snatch or clean and jerk to the back rack. Compare to 1/5/15.

B. Russian Swings and Ring Dips
10 Swings
3 Ring Dips or 6 Seated DumbBell or Kettlebell Press (Bench, Box or Floor)
20 Swings
4 Ring Dips or 8 Seated DumbBell or Kettlebell Press (Bench, Box or Floor)
30 Swings
5 Ring dips or 10 Seated DumbBell or Kettlebell Press (Bench, Box or Floor)
Rest 1 minute
Repeat for 3 rounds.

You may increase the press weight as you go. These swings should be as heavy as possible – you may perform double kettlebell swings if the bells available are not heavy enough. This is not really “for time”.  Ideally, you complete the swings unbroken each set and perform a strict ring dip with a one count lockout at the top of every rep.

Note: This is 180 swings. Scale swings to 10-15-20 reps and dips to 1-2-3 reps if necessary.

Click here for a preview of Tuesday’s Experienced classes.

Monday 150126 - Competition

Warm up: 1 mile run+DIY

Part A. Paused Front Squats 5×3 (23×1)

Compare A and B to 1/13 results.

Part B. Pendlay Row 5×5

Part C. 12 minute AMRAP:
15 Snatches (75/53)
15 Box Jumps (24/20)
15 Snatches (95/63)
15 Box Jumps (24/20)
15 Snatches (115/83)
15 Box Jumps (24/20)
15 Snatches (135/93)
15 Box Jumps (24/20)
AMRAP Snatches (155/103)

You are responsible for all of your plate changes during the workout.

Part D. AMRAP Abmat Sit ups in 2 minutes – feet anchored

This week's Endurance WOD

The Endurance WOD for this week’s classes (January 28, 29, 30):

Team 10 k row for time. 3 people per team – switch minimum every 250 meters, but no more than 1000 meters at a time.