20.01.18 – 20.01.22

Monday 21.01.18

Gymnastics Skills
Ring Muscle-up practice: 10 minutes for quality

*We’ve got a lot of people getting bar muscle ups recently, let spend some time on the rings before the workout.
**This is practice! Try a new drill or work on the strength required to get a muscle up.

Before you start attempting ring MU, I would have the following:
3x strict ring dips
3x strict pull-ups

Wicked Game
3 rounds for time of:
Run, 400 m
10 Bar Muscle-ups
10 Overhead Squats, 60% 1RM

Other Equipment Conversions:
Replace each 400 m of running with 1200 m on the Rogue Echo Bike, Assault Bike, or Schwinn Airdyne, 500 m on the Concept 2 Rower, the Concept 2 Ski Erg, 1000 m on the Concept 2 Bike Erg or 90 secs of single unders or jumping jacks. If using an Air Runner reduce the distance by 25%.

Super Fitness Robot time:
12:00 or less.

More Likely time:
17:00 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.

Tuesday 21.01.19

CrossFit

CrossFit Games Open 18.1
Complete as many rounds as possible in 20 mins of:
8 Toes-to-bars
10 Dumbbell Hang Clean & Jerks, 50/35 lbs
14/12 Row Calories

Weightlifting

Mid-hang power snatch + mid-hang snatch
55%x3, 60%x3, 65%x3

Snatch
79% x 1 x 3

Snatch pull on 2" riser
90% (of snatch) x 3 x 3

Back squat
84% x 2 x 3; follow each set immediately with 2 box jumps

Wednesday 21.01.20

Back Squat
5-5-5-5-5

*Use the heaviest weight you can for each set.
**Rest as needed between sets.

Super Fitness Robot load:
70% or higher of 1RM.

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

For the Cardio Freeeeeaks
Complete as many rounds as possible in 20 mins of:
5 Back Squats, 95/65 lbs
10 Push-ups
15 Pull-ups

*This is an alternative to the Strength workout.
**Back squats come from the ground, make sure you feel safe getting the weight from the front rack to the back rack

Thursday 21.01.21

CrossFit

CrossFit Games Open 17.1
For time:
10 Alternating Dumbbell Snatches, 50/35 lbs
15 Burpee Box Jump Overs, 24/20 in
20 Alternating Dumbbell Snatches, 50/35 lbs
15 Burpee Box Jump Overs, 24/20 in
30 Alternating Dumbbell Snatches, 50/35 lbs
15 Burpee Box Jump Overs, 24/20 in
40 Alternating Dumbbell Snatches, 50/35 lbs
15 Burpee Box Jump Overs, 24/20 in
50 Alternating Dumbbell Snatches, 50/35 lbs
15 Burpee Box Jump Overs, 24/20 in

*Time cap: 20 mins
**If you are time capped and want to be ranked properly, add the number of reps you failed to complete to your time as 1 sec per 1 rep not completed. Include your total reps and tiebreak time in notes.

Weightlifting

Mid-hang power clean + mid-hang clean
55%x3, 60%x3, 65%x3

Clean & jerk
79% x 1 x 3

Clean pull off 2" riser
90% (of clean) x 3 x 3

Front squat
84% x 2 x 4; follow each set immediately with 2 box jumps

Friday 21.01.22

CrossFit Games Open 16.2
Beginning on a 4 min clock, complete as many reps as possible of:
25 Toes-to-bars
50 Double Unders
15 Squat Cleans, 135/85 lbs

If completed before 4 mins, add 4 mins to the clock and proceed to:
25 Toes-to-bars
50 Double Unders
13 Squat Cleans, 185/115 lbs

If completed before 8 mins, add 4 mins to the clock and proceed to:
25 Toes-to-bars
50 Double Unders
11 Squat Cleans, 225/145 lbs

If completed before 12 mins, add 4 mins to the clock and proceed to:
25 Toes-to-bars
50 Double Unders
9 Squat Cleans, 275/175 lbs

If completed before 16 mins, add 4 mins to the clock and proceed to:
25 Toes-to-bars
50 Double Unders
7 Squat Cleans, 315/205 lbs

*Stop at 20 mins.
**Record how far you get before busting the time-cap/limit.
***Continue to work for all twenty min and see how far you can get in 20min as well.

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