WODs 1.8.18 - 1.12.18 - Jump Start January Starts This Week!

The arctic temperatures have moved on! It's time to get this year going full blast! We are super excited about what's in store for 2018! If you see a new face give them a fist bump or a high five. Everyone could always use a little encouragement!

Monday

Warm Up

3 Rounds

10 Squats

10 Mountain Climbers - 10 each leg

10 Sec Handstand Hold or Top of Push Up Plank Hold

10 Hollow Rocks

For time:
10 single-leg squats, alternating
10-yard handstand walk
20 single-leg squats, alternating
20-yard handstand walk
30 single-leg squats, alternating
30-yard handstand walk
40 single-leg squats, alternating
40-yard handstand walk

Intermediate Option
For time:
10 assisted single-leg squats, alternating
1 wall walk
20 assisted single-leg squats, alternating
2 wall walks
30 assisted single-leg squats, alternating
3 wall walks
40 assisted single-leg squats, alternating
4 wall walks

Beginner Option
For time:
10 box step-ups, alternating
10-yard bear crawl
20 box step-ups, alternating
20-yard bear crawl
30 box step-ups, alternating
30-yard bear crawl
40 box step-ups, alternating
40-yard bear crawl

The pistol squat  Training the pistol - part 1 Scaling the pistol with a box 

Tuesday

Warm up

2 Rounds

200 Meter Jog

10 Sec hang from bar

10 Hollow Rocks

4 Clean and Jerks at 50% of workout weight. 

5 rounds for time of:
400-meter run
7 L pull-ups
4 clean and jerks

Men: 185 lb.
Women: 125 lb.

Intermediate Option
5 rounds for time of:
400-meter run
7 kip-up L pull-ups
4 clean and jerks

Men: 135 lb.
Women: 95 lb.

Beginner Option
5 rounds for time of:
200-meter run
7 jumping hanging knee-raises
4 clean and jerks

Men: 75 lb.
Women: 55 lb.

The L Pull Up 

Wednesday

Warm up

1000 Meter row

Banded Stretches - Hips, ankles, shoulders

Sampson stretch - 30 seconds with each leg forward

CrossFit Total
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

Scaling
This benchmark workout is meant to be a test of strength. Beginning athletes should worry less about the rules of the Total, and treat today as an opportunity to practice and get comfortable with heavy lifts. Be aware of your mechanics and stop adding weight if your technique becomes unsafe.

Intermediate Option
Intermediate athletes do not need to scale this WOD.

Beginner Option
Back squat 3-3-1-1 reps
Shoulder press 3-3-1-1 reps
Deadlift 3-3-1-1 reps

The Crossfit Total

Thursday

Warm up

Burgener Warm Up - 3 Rounds

1. Hang Squat Snatch
6 Sets:
3 Hang Squat Snatches

Set #1 – 70%
Set #2 – 72%
Set #3 – 74%
Set #4 – 76%
Set #5 – 78%
Set #6 – 80%
Rest as needed between

2. Conditioning
AMRAP 3:
15/12 Calorie Bike/Row/Ski
12 Power Snatches (95/65)
Rest 3:00
AMRAP 3:
15/12 Calorie Bike/Row/Ski
8 Power Snatches (115/80)
Rest 3:00
AMRAP 3:
15/12 Calorie Bike/Row/Ski
4 Power Snatches (135/95)

Friday

Warm up

2 rounds

50 Single unders

10 Lunges

10 Box step overs

4 rounds

20 Lunges holding plate 45/35

40 Double Unders

20 Box overs

IMG_1970.JPG