Yoga this Sunday 4PM
WODS and Open Gym time — Schedule
Saturday Jan 22
With a Partner, split anyway you like
With a partner
40 Min AMRAP
4 Rounds of Bear Complex 45/35
40 Burpee over bar (RX + each partner does 40 reps of all bodyweight exercises)
6 Rounds Bear Complex 75/55
40 HR Push Ups
8 Rounds Bear Complex 95/75
40 Strict Hand Stand Push Ups
10 Rounds Bear Complex 115/85
40 Strict ring Dips
AMRAP Rounds Bear Complex 135/105
Sunday Jan 23
50-40-30-20-10
Wall Balls
Abmat Sit Ups
Box Step Overs w/ Med Ball
After each round of step overs do 5 muscle ups
Monday Jan 24
Wendler Week 4
Back Squat 3 x 5
This is a “deload” week.
The goal isn’t to PR today, next week you can try a 5RM PR.
You can build a little bit but all 3 sets should be about 50% of your 1RM
All 5 reps of all 3 sets should be fast and easy
Metcon:
“2021 CrossFit Last-Chance Qualifier Event 1”
42-30-18 reps for time of:
Row (cal.)
Alternating dumbbell hang snatch50/35
Tuesday Jan 25
Wendler Week 4
Push Press t 3 x 5
This is a “deload” week.
The goal isn’t to PR today, next week you can try a 5RM PR.
You can build a little bit but all 3 sets should be about 50% of your 1RM
All 5 reps of all 3 sets should be fast and easy
Metcon:
4 Rounds 16 min total
2 Min to get 25/20 Cal (Rx + 35/30 Cal) (Should take under 90 seconds)
2 Min AMRAP
6 front squats (175/115)
Max HSPU (Score your HSPU each round)
Wednesday Jan 26
100 double Unders
50DB Hang Clean and Jerk
1000m row 50 cal
50 hspu
From 0-5 AMRAP
From 5-7 rest
From 7-14 AMRAP (start at 100 Double Unders)
From 14-17 rest
From 17-35 AMRAP or until you finish (Start at 100 DU)
The 1st 5 min, you might get to the rower.
The 2nd 7 min you should get a chunk of the rowing, some might finish it.
Thursday Jan 27
Wendler Week 4
Deadlift 3 x 5
This is a “deload” week.
The goal isn’t to PR today, next week you can try a 5RM PR.
You can build a little bit but all 3 sets should be about 50% of your 1RM
All 5 reps of all 3 sets should be fast and easy
Metcon:
CF Games 21.4 WOD
20 Min Cap
7-6-5-4-3-2-1 (CF Games also did 10-9-8)
Wall Walks
Thrusters 115/80 (CF Games used 185/135)
Friday Jan 28
Wendler Week 4
Bench Press 3 x 5
This is a “deload” week.
The goal isn’t to PR today, next week you can try a 5RM PR.
You can build a little bit but all 3 sets should be about 50% of your 1RM
All 5 reps of all 3 sets should be fast and easy
Metcon:
Nate
As many rounds as possible in 20 minutes:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
or
Nate Scaled
20 Min AMRAP
2 Burpee Pull Ups
4 HR Push Ups (or DB Z Press)
8 American KB Swing 53/35
