Week 6: Feb 5-11

This Monday we kick things off with “death by pull-ups” which should be interesting to test our strength. Tuesday we focus on the bottom and pushing position of our front squats to help us feel more comfortable at the bottom position of the squat. We have a spicy conditioning workout set up for you on Wednesday with both Cindy and the Assault Bike. All of last weeks double-under practice will be tested with Annie on Thursday. We have our weekly CrossFit Open workout set up for you on Friday. The weekend WODs are both a partner workout and an intense Chipper for Sunday.

MON – Feb 5

Strength

Death by Pull-Ups

WOD

EMOM 10 minutes
Odd minute: 6 Burpee Box Jumps
Even Minute: 8 Dumbbell Push Press

Finisher

Accumulate 3-minute plank

TUE – Feb 6

Strength

Concentric* only Front Squats 10-10-10-10
* Focus exclusively on the pushing part of the squat.

WOD

2 rounds for time:
1000 meter row
100 Sit ups

WED – Feb 7

Strength

Good Morning: 10-10-10-10
Single Leg Deadlifts (per leg): 10-10-10-10

WOD

20 Cal Assault Bike + 1 Round of Cindy*
20 Cal Assault Bike + 2 Rounds of Cindy
20 Cal Assault Bike + 3 Rounds of Cindy
20 Cal Assault Bike + 4 Rounds of Cindy
* Cindy = 5 pull ups, 10 push ups, and 15 squats.

THU – Feb 8

Strength

12 minutes of build to a heavy Power Clean

WOD

Annie Benchmark Workout

50,40,30,20,10
Double Unders
Sit-ups

FRI – Feb 9

Strength / Skill

Handstand Push-ups
Build to Heavy Farmer Walks

WOD

Crossfit Open 16.1 Benchmark Workout

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups

SAT – Feb 10

Partner WOD

* One partner work at one time.

9 Burpee
12 Thrusters

9 Push-ups
12 Wall balls

9 cal row
12 walking lunges

SUN – Feb 11

WOD

2 Rounds For time:
100 Air squats
50 Box Jumps
25 per arm Dumbbell Push press

Finisher

2 rounds
20 Russian twists
20 Trx Knee-tucks
20 Banded Bicycle crunches