Week of 2/8 – 2/14

Starting the training for the full ride to Harvard like the Winklevoss Twins! Were guessing he probably wont want to go to Harvard (or maybe even college for that matter).

Monday 2/8

Performance & General Fitness
3 Rounds 30/30 KB/DB Circuit (AHASP)
Snatch Right
Snatch Left
Press/PP Right
Press/PP Left
Front Squat Right
Front Squat Left


Teams of 2 – 10 Mins or 20 Rounds (whichever comes first)
3 Shuttle Runs Alternating efforts with Partner

Notes: For the circuit you will do 30 seconds on followed by 30 seconds off of each particular movement, so snatches right side for 30 seconds then 30 seconds off, snatches left side for 30 then 30 off etc.  You are allowed 1KB or DB that should be challenging  for the movements and timing. If you are weak on the press then push press instead to keep the bell heavier for the other movements. Finish with some shuttle runs. Always effective! 

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

Tuesday 2/9

Performance & General Fitness
Amrap 30 Mins
1 WallWalk
2 Sandbag Get-ups (per side)
300m Row
400m Run
5 Keg lifts (per side)
6 Sandbag Step-ups (per side)
7 Ground to OH Sandbag

Notes: Work your way to a new exercise from the wall walk then work back to the wall walk and repeat. Kind of a stamina grind day. Just keep moving.

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

6:30 Community Bouldering

Pt.1 5 Min Med Ball Drills
5 Min Shoulder Circuit
5 Lateral Raises
5 Front Raises
5 Scap Band Pulls

Pt.2 1 Hour Coached Bouldering session

Pt.3 Optional 3 Rounds NFT Finisher
Max 1 Arm Ring Rows
Max Weighted Hang (on rock rings)
Max Ring Dips
Max Weighted Fat Bar Pull-ups

Weightlifting Wednesday 2/10

16 Mins: 3RM Front Squat  (Do 1 Set every 2 mins)

General Fitness
16 Mins: Front Squat 7-7-7-7-7-7-7-7 Ascending (Do 1 Set every 2 mins)


Every 3 Mins for 18 Mins (6 Rounds)
Weighted Pull-ups> BW or Banded 6 x Max Reps
Ring Dips  or Ring Push-ups 6 x Max Reps

Notes: Challenge yourself on the movement spectrum for part 2. If you can do well over 10 reps on the first & second set then increase the difficulty please. No challenge = No change in the strength department.

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

Thursday 2/11

Performance & General Fitness
AMRAP 20 For Quality
1 Length Farmer Walking Lunges (DB/ KBs in each hand)
Max Rep KB/DB SeeSaw Press
1 Length Heavy Gimme Gimme
300 M Run, Row or Ski


4 Rounds
30 Seconds Sandbag Drag (AHASP)
30 Seconds Hollow Holds/Rocks
30 Seconds Rest

Notes: Note your form on the Hollow Holds/Rocks! There should be NO space between your lumbar spine and the ground – work to flatten completely by locking down your core (imagine your pulling your belly button to your spine). If you can do that, then attempt a Hollow Rock with one or two legs extended. Challenge yourself during the 30 second work periods.

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

Friday 2/12

Performance & General Fitness
Every Min for 15 Mins – Snatch 3-5 Reps
Performance: Squat Snatch
General Fitness:  Power or Hang Power Snatch


“Flight Simulator”
Consecutive Double Under Ladder


(A good option if  you are still dialing in the Double Under)

Notes: If  you are doing flight simulator, you must complete each set consecutively before moving onto the next Example: I must do 5 consecutive double unders without breaking before I can move to 10 double unders. I must do 10 consecutive double unders before I move to 15 double unders etc. 2. You will start over on the set you were attempting if you do not get the desired number consecutively. Example: If I am on set 25 and I trip on 23 double unders…I will start over and try for 25 again and continue this until I either get 25 consecutive double unders or the time runs out. 3. You must break in between sets.

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

Saturday 2/13

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

Valentines Day 2/14

@ Open Gym is from 11AM-1PM
With a lover…
20 Min Ascending Ladder 1,2,3,4,5 etc.. Till 20 mins is up..
Ground to OH Sandbag
Muscle ups/ Strict Pull-ups
Cal Ski or Row

Alternate work as needed to complete rep objective for each exercise.

Recovery Day?…3 Rounds of 10 mins Easy Rowing 10 Min Stretching (60 mins total over 3 rounds)

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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