21.01.11 – 21.01.15

Monday 21.01.11

Front Squat
On the minute x 15 rounds:
1 Front Squat, pick load

*Treat the first five rounds as warm-up and increase weight each minute.
**If you set a PR, GREAT, but that’s not necessarily the goal for this section of today’s workout.

Strong Mind, Strong Core
Part 1
AMRAP 5 minutes
15 Unbroken Double Unders
Front Squat, 65% 1RM

*Front squats ideally come from the ground.

–Rest 2 mins–

Part 2
AMRAP 5 minutes
10 GHD Sit-ups
20 Alternating Lunges

**Coach may have have athletes start on part 2, depending on class size and equipment.

Tuesday 21.01.12

Weightlifting Complex
On the minute x 10 rounds:
1 Power Clean + Power Snatch, pick load

*Each minute build in weight to establish a heavy complex.
**Each minute you will complete 1 pwr clean, drop the bar, then 1 pwr snatch. Use the same weight for each lift within the minute designated.

Train off the tracks
3 rounds for time of:
9 Power Snatches, 60% 1RM
9/6 Bike Calories

Rest 5 mins before part 2…

3 rounds for time of:
9 Power Cleans, 50% 1RM
9/6 Bike Calories

*Use the same weight for parts 1 and 2

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

Super Fitness Robot time:
3:15 or less for bike/power snatch.
3:00 or less for bike/power clean.

More Likely time:
5:00 or less for bike/power snatch.
4:30 or less for bike/power clean.
(consider scaling if this seems unrealistic)

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

Wednesday 21.01.13

Gymnastic Skills
Muscle Up Skill Practices 1×1
Rest as needed between sets.

*Go through various drills to learn either ring or bar muscle ups.
**Also use this time to establish what drill or strength exercises you’re going to do during the workout, if you’re not doing MU yet.

omplete as many rounds as possible in 20 mins of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 2/1.5 pood

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

We’re asking the CrossFit community to make donations to the "Nate Hardy Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.

Super Fitness Robot rounds:
Men: 15 rounds or more.
Women: 13 rounds or more.

More Likely rounds:
Men: 11 rounds or more.
Women: 10 rounds 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.

Thursday 21.01.14

Strength and Skills
On the minute x 10 rounds:
1 Squat Clean Thurster + 1 Back Squat Thruster, pick load

*Goal is to get comfortable putting weight from overhead, safely onto your back rack or back squat position.
**This will help you figure out an appropriate weight for the workout since you’ll be taking the bar from the ground to start your back squats.

The Departed
AMRAP 20 minutes:
Run, 200 m
6 Back Squats, 135/95 lbs
Run, 200 m
9 Back Squats, 135/95 lbs
Run, 200 m
12 Back Squats, 135/95 lbs
Run, 200 m
15 Back Squats, 135/95 lbs
Run, 200 m
18 Back Squats, 135/95 lbs
Run, 200 m
21 Back Squats, 135/95 lbs
Run, 200 m
24 Back Squats, 135/95 lbs
Run, 200 m
27 Back Squats, 135/95 lbs
Run, 200 m
30 Back Squats, 135/95 lbs

*Start with 200m run and 6 back squats.
**Each round after that run 200, and do +3 back squat reps than the previous round.

Friday 21.01.15

Entrance Exams
Test 1
Row 100m for time

Test 2
50 Burpees for time

Test 3
AMRAP 3 minutes:
Double Unders

Test 4
Kipping Pull-ups, max effort (singe set)

Test 5
Strict Pull-ups, max effort (singe set)

Test 6
Kipping Ring Dips, max effort (singe set)

Test 7
Strict Ring Dips, max effort (singe set)

Test 8
Kipping Handstand Push-ups, max effort (singe set)

Test 9
Muscle-ups, max effort (singe set)

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