21.01.25 – 21.01.29

Monday 21.01.25

CF Games Open 17.5
10 rounds for time of:
9 Thrusters, 95/65 lbs
35 Double Unders

*Time cap: 40 mins
**Expecting 8-25min
***Spend 10min practice before starting workout

Tuesday 21.01.26

CrossFit

Squat Clean
On the minute x 10 rounds
1 Squat Clean, pick load

*This will give you a good idea of what to attempt during the Open workout, also intention is warm up the heavy clean prior to the workout when you likely won’t have much time to hit a heavy single.

CrossFit Games Open 18.2
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell Squat, 50/35 lbs
Bar Facing Burpee

*If you don’t finish under the time cap technically your score in the Open would be "0" for 18.2.
**Today if you are time-capped you can go up to the 15min mark to hit a max clean for experience purposes.

CrossFit Games Open 18.2A
Clean: 1 rep max

Weightlifting

Snatch
75-80% x 1 x 3

Clean & jerk
75-80% x 1 x 3

Front squat
90% x 1

Wednesday 21.01.27

Jump Rope Skills
10 mins of Double or Triple Under practice

Gymnastic Skills
4 mins of Handstand walk practice

Raise the Roof
21-15-9
Handstand Push-ups
Push Press, 95/65 lbs

*Goal is to finish in 9-16 mins

Thursday 21.01.28

CrossFit

Gymnastic Skills
Option 1
On the minute x 10 rounds
5 Ring Muscle-ups

Option 2
On the minute x 10 rounds
5 Ring Dips

*Try to do unassisted as long as possible, then try: Negatives (3sec down); Feet supported in front

Option 3
On the minute x 10 rounds
5 Muscle-up Transitions

*These are great for everyone to practice. But if you can’t do 3x strict ring dips, you should focus/prioritize option 2 today.

CrossFit Games Open 13.2
Complete as many rounds as possible in 10 mins of:
5 Shoulder-to-Overheads, 115/75 lbs
10 Deadlifts, 115/75 lbs
15 Box Jumps, 24/20 in

*Today’s weight on the bar should be extremely manageable, this weight should be just about your first warm up weight in general, if not, something you can warm up to in about 2min.

Weightlifting

Snatch – max
Clean & jerk – max
Back or front squat – max

Friday 21.01.29

Snatch
On the 90 seconds x 10 rounds
3 Squat Snatches, pick load

Tabata 1
Tabata Row for Calories

–Rest one minute then complete "Tabata 2"–

Tabata 2
Tabata Pull-ups

*Any kind of pull-up allowed
**The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
***Tabata score is the total reps performed in all of the intervals.

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