Your Week of Workouts (010124)
It’s always Mommy Daughter day when these two are around! Thank you for being such great examples for each other and the rest of us Margaret & Valerie!
NEW YEARS SCHEDULE
Monday (New Years Day) - Classes meet at 8am & 9:30am Only
START YOUR FREE WEEK OF CLASSES!
Black Wolf CrossFit is for anyone willing to try. No skill or experience required. Whether you are looking to gain confidence, get stronger, lose weight, meet amazing people, or try CrossFit, this place is worth trying!
If you’d like to jump in and try a few out yourself, grab your FREE Week of Classes through the link below.
YOUR WEEK OF WORKOUTS
Monday 010124 - New Years Day
Classes meet at 8am & 9:30am Only
The Fun: 01012024
24:00 AMRAP
1 Power Clean
1 Squat Clean & Jerk
20 Double Unders
24 Sit Ups
Rest 2:00
Tuesday 010224
WU: 2x
120 Jump Rope
12 Alt PVC OH Stepback Lunges
12 OH PVC Sit Ups
2x12 UB Double Unders (4 Att)
12 Air Squats
Shoulder Prep: 3x You Go/I Go or Waterfall
15 Face Pulls w/ Control or even Tempo
10 Lateral Raises w/ Control (Max contraction is well above parallel. Avoid the shrug)
The Fun: For Time
21 - 15 - 9
Overhead Squats (75#/55#)
42-30-18
Double Unders
21 - 15 - 9
Thrusters
42 - 30 - 18
Double Unders
Wednesday 010324
WU: (12:00)
Gate Run
5 Burpees
10 Alt Crossbody Toe Touch
And then, 3x
15/10 Push Ups (Strict as Possible even if not Unbroken)
3 Slow-Mo Ring Rows (5 Count Up/2 Count Hold/5 Count Down)
+ 6 Ring Rows*
9 Kneeling Kb Wood Chops p Side
*Attempt to pull the wrist to the bottom of the ribs (forearms perpendicular to the body)
The Strength: E3M x5 (22:00 w/ Setup and Warm Up)
Ring Dip Practice
+ 10-10-7-7-5 Heavy Bent Over Barbell Row
Ring Dips:
Lv1: If not able to hold maintain a confident ring support position, use box dips: Alternate between Max Reps & :15 Dip Support on Boxes
Lv2: Alternate between Max Reps w/ Band Assist & :15 Ring Support
Rx: Max UB Ring Dips (or Collect 5) Can use a single band although this does remove a big part of the challenge of the rings. If you are able to do singles well, then build proficiency without the band.
The Fun: 5 RFT (18:00 co)
25/20 Unbroken Hand Release Push Ups*
20 Russian Twists (45#/25#)
15 Incline DB Bench (35#/25#)
10 Hanging Med Ball Knee Roll Up (20#/14#)
5 Strict Pull Ups w/ 2 Count Negative (Band Assistance works well for this one)
Thursday 010424
WU: 2x (8:00)
10/7 Cal Row
10 Air Squats
5 Easy Box Jumps
10 Sit Ups
Row Development: Racer Pacer (25:00 w/ Setup & Explanation)
We are going to take an opportunity to better understand our experience on the rower. Specifically we will look at the Strokes per Minute data point with allows us to gauge the sustainability of our effort and the likelihood that we will be able to operate when we come off the row and face the remainder of the workout.
Faster is not better. Efficiency and Power Output is the goal.
3x You Go/I Go (Focus on understanding here, not power/speed)
12/8 Cal Row
Rd1: < 24 SPM
Rd2: = 24-30 SPM
Rd3: > 30 SPM
And then,
You Go, I Go Relay (Push the pace while maintaining the SPM)
21/14 Cal Row @ < 24 SPM
18/12 Cal Row @ 24-30 SPM
15/10 Cal Row @ > 30 SPM
18/12 Cal Row @24-30 SPM
21/14 Cal Row @ <24 SPM
The Fun: 12:00 AMRAP
10 DB Curl & Press (As strict as Possible)
15 Box Jumps (24”20”)
20 Sit Ups
Friday 010524
WU: 2x (10:00)
Gate Run
4 Kb Deadlifts
+ 8 Kb SDHP
And then,
20-16-12
Hollow Flutters
8 Scissor Kicks
And then,
8 Jumping Squats w/ Wall Ball as Bottom Target
+ 8 Wall Balls
Strength: E3:30 (20:00 including WU)
[EB10-EB3 Tempo/5BSq-LW7-3T/3BSq]
Tempo/Regular Back Squats
10/0 - 7/3 - 5/5 - 3/7
The Fun: 15:00 AMRAP
18 Rotational Slam Balls
15 Lemon Squeezers
12 SDHP (70#/53#)
9 Jumping Squats to Target
Rest 1:00
Saturday 010623
The Fun: 20:00 AMRAP
30 Alt DB Snatch (35#/25#)
15 Toes to Bar
20 Alt DB Hang Power Clean & Press
10 Box Jump Overs
10 Alt DB Devils Press
5 Strict Ring Dips