Workout of the Day

01.026.24

“building blocks” week 1 day 5

3 x 15; bench press @ 5/10 rpe
3 x 10 : db push press w/pause at top @ 5/10 rpe

5 rounds : emom

100 ft sandbag carry
14 db hang clean & jerk (50/35)
18 push ups
:45 plank (on hands)

01.25.24

“building blocks” week 1 day 4

2 x 15 : rdl @ 5/10 rpe
3 x 12 : deadlift @ 30% of 1rm
3 x 3 : tempo strict pull ups
- 1/1/3 (1 second up, 1 second hold at top, 3 second down

4 rounds (18-min)

18 deadlift (135/95)
15 t2b
12 high box jumps (30/24)

01.24.24

“building blocks” week 1 day 3

4 rounds : e2mom

25/20 cal row
25 kb swings (24/16)
25 sit ups

pump/accessory

3 sets :

15 rb straight arm lat pulldown (pull band to hip)
10 kb alternating arm pedlay row
20 bent over lat raises w/db

01.23.24

“building blocks” week 1 day 2

back squat
- 3 x 3 @ 65% of 1rm
drop set
- 2 x 15 @ 35% of 1rm

15-min amrap

18/15 cal bike
12 bar facing burpees
6 front squats (135/95)

01.22.24

“building blocks” week 1 day 1

OLY

weights will be based off RPE for next few weeks, focus on position.

off rack (light) 5/10 rpe

3 x 6 : ohs
3 x 3 : snatch balance

off floor

4 sets : e2mom @ 5/10 rpe

1 power clean
2 hang squat clean

4 rounds

1-min max rep strict pull ups
1-min max cal row
1-min max wall walks
- rest 1 – min

01.21.24

6 rounds

2:00 on/2:00 off

buy in : 10 t2b + 5 burpees to target
- max distance 25 ft shuttle run
buy in : 20 alternating leg jumping lunges
- max cal bike/row/ski

01.20.24

alternating full rounds with a partner

15-min amrap
- 50 double unders
- 10 bench press (135/95)
  - rest 5-min
15-min amrap
- 14 alternating arm db snatch (50/35)
- 7 burpee box jump overs (24/20)

01.19.24

thrusters : 5 – 5 – 5 – 3 – 3 – 3

increasing weight

for time (14-min)

9 – 12 – 15 – 12 – 9

thrusters (95/65)
pull ups

01.18.23

4 rounds : e7mom

25/20 cal row
20 sit ups
15 russion twist w/kb
10 single arm kb swings (left)
10 single arm kb swings (right)
- swings to eye level

01.17.23

4 sets : building up to 70%

1 power clean
2 front squats
1 jerk

30 rounds : every :30

- 1 power clean & jerk @ 70%

must use heavier weight than you would for “grace”

focus on consistency and quality reps.

NO MISSES!

then complete the following, rest as needed

3 sets

15 kb upright row
100ft overhead kb carry
20 alternating arm kb bent over row

01.16.24

4 sets : building up to 70%

1 high pull (floor)
1 high hang squat snatch (hip)
1 snatch (floor)

5 rounds : e5mom

5 snatch @ 70%
10 bar facing burpees
75 double unders

01.15.24

The CrossFit Total

1 rep max

shoulder press
back squat
deadlift

lifts must be completed in this order.

suggest loading

5 – 3 – 2 – 1 – 1 – 1

starting at 70-75%, increasing each set