21.01.04 – 21.01.08

Monday 21.01.04

Skill development: Rope Climbs
10 min – practice rope climb technique

Sweet Spot
4 rounds for max reps of:
Rope Climbs, 15 ft, 2 mins
Dumbbell Squat Cleans, 50/35 lbs, 1 min

–Rest 2 mins between each round–

*Can sub in strict pull-ups in place of rope climb if you don’t want to share.

Super Fitness Robot reps:
Total Rope Climbs- 28 or more.
Total Dumbbell Squat Cleans- 40 or more.

More Likely reps:
Total rope climbs- 16 or more.
Total dumbbell squat cleans- 24 or more.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Tuesday 21.01.05

2017 CrossFit Games Qualifier Workout 3 – Teens 16-17 / Masters 35-54
21-15-9 reps, for time of:
Shoulder-to-Overhead, 135/95 lbs
Chest-to-bar Pull-up

10min time cap

Super Fitness Robot time:
4:15 or less.

More Likely time:
7:00 or less.
(consider scaling if this seems unrealistic)

After this, rest 2min then complete workout 2

Slow Twitch
For time:
Run, 1 mi
Row, 1 km
Run, 1 mi

Estimated time 17 – 25min

If you’re not going to run you can sub in either:

• 1mi Ski-erg
• 3mi Assault Bike

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Wednesday 21.01.06

Weightlifting Wednesday
On the minute x 30 rounds:
1 Hang Power Snatch, pick load

Super Fitness Robot load:
75% or higher of 1RM hang power snatch.

More Likely load:
50% or higher of 1RM hang power snatch.
(consider scaling if this seems unrealistic)

For the Cardio Freeeeeaks
AMRAP 30 mins:
Lunges and Farmer Carries
Complete as many rounds as possible in 30 mins of:
8 Hang Power Snatches
8 Alternating Dumbbell Bicep Curls
8 Alternating Front Rack Stationary Lunges
Farmer Carry, 200 m

*You pick the weight of the DB
**Use the same pair of DBs for the curls, lunges, and farmers carry

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Thursday 21.01.07

Skill session option 1
On the minute x 10 rounds:
3 Muscle-ups

*If you want to modify the reps to be 2-5, feel free. For quality!

Skill / Strength Option 2
On the minute x 10 rounds:
5 Pull-ups

*Choose the highest skill required that you’re working on

• Strict
• Kipping
• Butterfly
• Chest to bar Kipping
• CTB butterly

*Choose a different rep scheme if appropriate

Pump the Brakes
For time:
30 Toes-to-bars
60/45 Bike Calories
20 Toes-to-bars
40/30 Bike Calories
10 Toes-to-bars
20/15 Bike Calories

Calorie Conversions:
Concept 2 Rower 1x.
Concept 2 Ski Erg 1x.

Super Fitness Robot time:
16:00 or less.

More Likely time:
23:00 or less.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Friday 21.01.08

Deadlift
On the minute x 10 rounds:
1 Deadlift, pick load

*"Building to a heavy single" doesn’t mean the same thing as "find a 1 rep max."
**If you set a new PR great, if not no worries, this should help you figure out what weight to use for the workout.

Picking on the Pecs
5 rounds for time of:
70 Double Unders
5 Deadlifts, pick load
30 Push-ups

Deadlifts should be 60-70% 1RM

Super Fitness Robot time:
10:30 or less.

More Likely time:
15:00 or less.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.