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Programming Week of 240101

Whichever comes first 5:00 on your apparatus or Row or ski 1000m Bike 2000m Run 800m Rest to 75:00 then D Day 2- Tuesday 240102 A1.
By
Shawn
Programming Week of 240101

Shawn

   •    

Day 1- Monday 240101

Happy New Year 2024

1 class 9-11am

A1. 5 front squats, rest TOM then A2

A2. 30 sec max strict pull-ups, rest to 3:00 back to A1 x 5

After 5th rest to 3:00 then A3

A3. Whichever comes first

5:00 on your apparatus or

Row or ski 1000m

Bike 2000m

Run 800m

Rest to 25:00 then Bs

B1. 10 alt single arm db bench press, rest TOM then B2

B2. 20 golfers bends, rest to 3:00 then back to B1x5

After 5th rest to 3:00 then B3

B3. Whichever comes first

5:00 on your apparatus or

Row or ski 1000m

Bike 2000m

Run 800m

Rest 50:00 then Cs

C1. 8-10 skull crushers, rest TOM then C2

C2. Max junk yard dog with box and pvc

Rest to 3:00 then back to C1 x 5

After 5th rest to 3:00 then C3

B3. Whichever comes first

5:00 on your apparatus or

Row or ski 1000m

Bike 2000m

Run 800m

Rest to 75:00 then D

Day 2- Tuesday 240102

A1. 1.1.1.1 pull-up negatives, rest 10 sec at dots, rest TOM then A2

A2. 60sec FLR, rest to 3:00 then back to A1 x 3

Rest an additional 2:00 then B

B. 1 set every 2:00 x 5

3 hang squat cleans

7 hspu

Build the barbell each round

Rest an additional 2:00 after 5th set then C

C. Open WOD 12.1

AMRAP 7:00

Burpees to a target 6” over your extended hands

Day 3- Wednesday 240103

A. EMOM 30:00

Min 1- max t2b or t2b skill work

Min 2- rest

Min 3- max alt db hang clean & jerk 50/35

Min 4- rest

Min 5- max calorie row

Min 6- rest

Day 4- Thursday 240104

Aerobic Intervals & Yoga

A. AMRAP 24:00

500m row/ski or 1000m bike or 400m run

1:00 rest

B. Yoga

Day 5- Friday 230105

Every Friday for the next 8 weeks we will repeat a CrossFit Open WOD.

A. EMOM 9:00

Min 1- AMRAP 30 sec: lunge + lunge + burpee

Min 2- 30 sec side bridge right

Min 3- 30 sec side bridge left

Rest 3:00 then B

B. CrossFit Open WOD 19.1

AMRAP 15:00

19 wallballls 20# 10’/ 14# 9’

19 calorie row

Day 6- Saturday 240106

Coach’s choice

Classes 7, 8, 9am

Day 7- Sunday 240107

RedShed Rest Day

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