Workouts for 1/7-1/13

Our 100,000m row challenge is off to a great start!  This board is filling up with more people and more meters every day! Super pumped people are taking the leap! Remember if 100k seems daunting (3125m a day) you can always choose a 75k or 50k option. Remember: Meters in the warm-up and WOD count towards your goal!

Here’s one of my absolute favorite rowing tip videos with one of my favorite OG CrossFitters Jason Khalipa. Simple and to the point on efficiency.  “Legs, Hips, Arms, Arms Hips Legs”……..…”Straight lines for efficiency in the movement”……….”Long hard drives and then recover”.

 

Monday 1/7

Dice Roll: 35 Min AMRAP with Partner
1. 1000M Row – Pacer: 15 Wallballs
2. 60 Tire Flips – Pacer: 7 Plate Burpees
3. 100 Single Arm Snatches – Pacer: 1 Lap Gimme Gimme
4. 60 KB Headcutters – Pacer: 15 KB swings
5. 100 DB Step-Ups Pacer: 10 Push-Ups
6. 100 cal ski – Pacer: 15 Double DB Push Press
7. 100 Sit-ups – Pacer: 1 Lap Sandbag Drag
8. Players Choice

With a 35 min Clock, you and your partner will try to complete as much work as possible. Roll the dice to see what you are doing. Once you have completed that objective roll again etc.. until 35 mins has elapsed. Good base building day. Just get some volume done.

Cooldown: Group Yoga Flow

 

 

Tuesday 1/8

Option 1:
“CFCA Total”
1 RM Turkish Get Up (must be done on both sides with barbell)
1 RM Clean & Jerk
1 RM Weighted Pull-up

Your CFCA total is the sum of your 1 RM TGU, Clean & Jerk & Weighted Pull-up. Generally we give about 20 Mins on the TGU, 15 Mins on the Clean and Jerk and 5-10 Mins on the Pull-up. Please use a spotter if you are doing barbell TGU’s and get in a rotation of alternating efforts with them to allow recovery.

Option 2:
EMOM 12
1 TGU Per Side (slow and steady)
3 Mins off

EMOM 12
3-5 Clean & Jerks or G2O Sandbag/ Dumbbells/ Kettlebells
3 Mins off

EOM 12
Evens: 2-3 Weighted pull-ups> Pull-ups> Ring Rows (hard)
Odd: Rest

Cooldown: Banded shoulder stretches off the rig and roll out lats

 

 

Wednesday 1/9

With a partner or 2
3K Row
*Rest 3 Mins
3K Ski
*Rest 3 Mins
Alternate efforts every 3 mins

then

Accessory Work:
Accumulate 25-50 banded face pulls (https://www.bing.com/videos/search?q=banded+face+pulls&view=detail&mid=50E491632C6B057125C650E491632C6B057125C6&FORM=VIRE)
Accumulate 25-50 pallof presses (R/L)
(https://www.youtube.com/watch?v=v794Rsu7gJ4&feature=youtu.be)
Accumulate 50 Banded Lat Pull downs (https://www.youtube.com/watch?v=FVjtOSA-dz8)

 

 

Thursday 1/10

In 10 Mins Complete
21-15-9
Thruster 95/65#
Row (Cals)

In 10 Mins Complete
21-15-9
Power Snatch 95/65#
Ski (Cals)

In 10 Mins Complete
21-15-9
KB Passthrough Walking Lunges
Double Unders x 2 (42-30-18)

MODS: KB Headcutters; Single arm snatches (keep total and alternate arms each rep); Single Unders x 3 or Dynamic Step ups

Then

CORE CIRCUIT
30/30/30/30 x 4 Hollow Rock/Hold > Superman Hold > Plank > Rest

 

 

Friday 1/11

Push Press 3 x 5 @ 80%

Then

AMRAP 12
3 Bear Complexes 135/95
6 Burpees over the Bar
200m Run/Row/Ski

*Bear Complex =

1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

If not using Barbells do DB/KB Hang clean, Front Squat, Push Press, Front Squat, Push Press

Cooldown – Banded Mobility/Stretch

 

 

Saturday 1/12

Community Team WOD – bring a friend, bring a stranger. $5 for all non members which is donated locally. Help us grow the best most supportive community on Cape Ann!
WOD = Coaches Choice!

 

 

Sunday 1/13

5k objective

*every 1k in meters 3min AMRAP of the following:

5 KB Deadlifts
5 KB Swings
5 Push ups

This is a great for an active recovery WOD!