Week of 1/25 – 1/31


Monday 1/25

Performance & General Fitness
Fight Gone Kettlebell

3 rounds of:
As Many Reps As Possible In 1 minute of

KB Headcutter
KB Snatch or Single Arm Swing (alternate sides as needed)
Goblet Hold Step Up (20in)
KB Push Press (alternate sides as needed)
Ski (Calories)
Rest 1 Minute

RX= 53/35#

Notes: In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the Ski where each calorie is one point. We will run two heats so that you can have a partner to count reps for you! Good Luck!

Recovery Day?…3 Rounds of 10 min Easy Rowing 5 Min Stretch or Roll Tight Spots


Tuesday 1/26

Performance & General Fitness
Tabata Intervals

  • Row
  • Sandbag Ground to OH
  • Sledgehammer Strike
  • Double Under or Dynmaic Step Up
  • Hollow Rock

Notes: Push it to your threshold during the work intervals. 1 Min off between 4 min Tabata cycles. You will complete all 8 intervals for each exercise before moving to the next.

Recovery Day?…Do a 40-60 Min Hike, Jog, Row, Yoga, Swim or Bike @ Conversational Pace

6:30 Climbing Class

6 Rounds – 2 Min Climbing Intervals / 2 Mins Off
3  Rounds – 1 Ascent Bachar Ladder – 1 Lap Sandbag Drag – 1 Set of Max Barbell Rollouts


Weightlifting Wednesday 1/27

Performance
Back Squat  3-3-3-Max Reps (Do 1 Set every 2 mins)
Weighted Pull-up 3-3-3-Max Reps (Do 1 Set every 2 mins)

General Fitness
Back Squat 10-10-10-10  (Do 1 Set every 2 mins)
Ring Rows 10-10-10-10 (Do 1 Set every 2 mins)

*if you are on the cusp of getting a Strict Bodyweight Pull-up do 4 sets of 3 Negatives

Notes: We simplified this a bit by adjusting to 2 lifts and cut the rest down to 2 mins. You will have 20 mins per lift, 10 of which will be warming up to your working weight for the given reps. Go Heavy…No Challenge means No Change!

Recovery Day?…3 Rounds of 10 min Easy Rowing 5 Min Stretch or Roll Tight Spots


Thursday 1/28

Performance & General Fitness

30 Mins With a Partner
P1: Pacer Runs the hill loop
P2: 2 Lengths Heavy Gimme, 3 Wall Walks, 4 Tire Flips

Notes: Discuss MODs for the hill loop with coaches if need be.

Recovery Day?…Do a 30-60 Min Hike, Jog, Row, Yoga, Swim or Bike @ Conversational Pace


Friday 1/29

Performance 
For time:
10-1 Power Snatch 95/65#
1-10 Burpee Pull-ups

General Fitness
15 Min AMRAP
7 Power Snatches
7 Burpees
7 Cal Ski
30 Seconds off

Notes: We will work on snatch progressions pre workout 

Recovery Day?…Do a 30-60 Min Hike, Jog, Row, Yoga, Swim or Bike @ Conversational Pace


Saturday 1/30

$5 Community Team WOD – bring a friend, bring a stranger!
Help us grow the best most supportive community on Cape Ann


Sunday 1/31

@ Open Gym is from 11AM-1PM

Performance
Deadlift  3-3-3-Max Reps (Do 1 Set every 2 mins)
Bench Press 3-3-3-Max Reps (Do 1 Set every 2 mins)

General Fitness
Deadlift 10-10-10-10  (Do 1 Set every 2 mins)
Bench Press 10-10-10-10 (Do 1 Set every 2 mins)

Recovery Day?…3 Rounds of 10 mins Easy Rowing 10 Min Stretch

OTG Endurance Day?  Do something active for 60-90 mins at at moderate pace preferably with friends or family. (hike, jog, paddle, row, bike etc.) What you do matters less than just doing the duration at a conversational pace. A few of these sessions per week can really enhance your cardiovascular base which will help with recovery for your hard days at CF.

Nutrition Preparation: We are here to help – just reach out!  https://crossfitcapeann.com/nutritional-coaching/

Mental Restoration: Carve a little time today to slow down and prep for next week.

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