Tuesday 20220118

Workout – Metcon (No Measure)

KINGPIN

100 Double Unders
20 Thrusters (95/65)
– @5:00 –
90 Double Unders
18 Thrusters (95/65)
– @10:00 –
80 Double Unders
16 Thrusters (95/65)
– @15:00 –
70 Double Unders
14 Thrusters (95/65)

TARGET SCORE
Target time: Sub 2:00
Time cap: 3 minutes

SCALED OPTION
100 Single Unders
20 Dumbbell Thrusters (light)
@5:00 –
90 Single Unders
18 Dumbbell Thrusters (light)
@10:00 –
80 Single Unders
16 Dumbbell Thrusters (light)
@15:00 –
70 Single Unders
14 Dumbbell Thrusters (light)

Strength – Bench Press (5×5)

5 Bench Press x 5 sets @65% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *

Cooldown – Warm-up (No Measure)

1 min couch stretch (each side)
1 min quad smash (each side)
2 min foam roll all of lower body
* If time permits

Friday 20220114

Strength – Deadlift (1×1)

Deadlifts:
– Heavy Single (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *

Workout – CrossFit Games Open 13.3 (AMRAP – Rounds and Reps)

12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
TARGET SCORE

Target number of Reps each set:
Minimum number of reps before scaling:

SCALED OPTION
12:00 Amrap
20 Wall Ball Thrusters (light)
30 Single Unders
10 Burpee Pull-ups

Cooldown – Warm-up (No Measure)

1 min lacrosse ball pec smash (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)
* If time permits

Thursday 20220113

Announcement

Happy Birthday Ian McKenzie!!

Workout – Metcon (Time)

LIZARD

4 rounds
25/20 Calorie Bike or 35/30 Calorie Row
25 V-Ups or 25 GHD
25 Dumbbell Bench 50s/35s or 25 Push-Ups
25 Ring Rows or 25 Bodyweight Barbell Row

TARGET SCORE
Target time:18-20 minutes
Time cap: 24 minutes

SCALED OPTION
4 rounds
15/12 Calorie Bike or 21/16 Calorie Row
20 Sit Ups
20 Bar Push-Ups
20 Ring Rows or 25 Bodyweight Barbell Row

Cooldown – Warm-up (No Measure)

1 min couch stretch (each side)
1 min pigeon pose (each side)
1 min quad smash (each side)
* If time permits

Wednesday 20220112

Strength – Power Clean Complex (10×5)

Every Minute (10:00)
5 Power Clean and Push Jerks
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps

Workout – Metcon (Time)

GREEN GOBLIN

For Time:
4 Wall Walks
100ft Front Rack Double Dumbbell Walking Lunge (50’s/35’s)
4 Wall Walks
40/32 Calorie Assault Bike or 32/24 Calorie Echo Bike
4 Wall Walks
100ft Front Rack Double Dumbbell Walking Lunge (50’s/35’s)
4 Wall Walks

TARGET SCORE
Target time: 11-13 minutes
Time cap: 16 minutes

SCALED OPTION
5 Inch Worms
20 Weighted Box Step Ups (Light/Low Box)
5 Inch Worms
20/15 Calorie Assault Bike or 16/12 Calorie Echo Bike
5 Inch Worms
20 Weighted Box Step Ups (Light/Low Box)
5 Inch Worms

Cooldown – Warm-up (No Measure)

1 min couch stretch (each side)
1 min pigeon pose (each side)
1 min quad smash (each side)
* If time permits

Tuesday 20220111

Announcement

Happy Birthday Dylan Baker!!

Strength – Bench Press (1×1)

Bench Press:
– Heavy Single (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *

Workout – Metcon (5 Rounds for reps)

NO WAY HOME

5 sets (Every 4:00)
12 Toes to Bar
10 Burpee Box Jump Over (24/20)
12 Toes to Bar

TARGET SCORE
Target time each set: 1:20 – 1:40
Time cap each set: 2 minutes

SCALED OPTION
5 sets (Every 4:00)
12 Kipping Knee Raises
10 Up Down + Box Step Up (low box)
12 Kipping Knee Raises

Cooldown – Warm-up (No Measure)

1 min standing QL doorway/rig stretch (each side)
1 min foam roll lats (each side)
1 min thread the needle (each side)
* If time permits