Your Week of Workouts (012224)
We had a 48% PR rate on Friday for our 5 Rep Max Back Squat! And that about finishes this PR Board. Ill have a new poster up when the frame arrives so get your name on this one if you’ve left something off!
Recover EMOM kicks off this Friday at 6:45pm.
This is a free opportunity open to anyone in, considering, struggling with, or supporting someone going through recovery.
There will be a community workout and then a led talk and conversation.
If you have any questions, send a message to Ricardo@BlackWolfCF.com.
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 012224 49/65 & 100%
WU:
2x5 Single Leg Step Ups p Leg (Working Leg Stays on Top)
And then, 3x
3x Each Arm Alternating Each Complex
1 Hang Db Snatch
+ 1 Db Snatch (Floor)
2x3 Lateral Step Ups p Leg Focusing on Negative (how far down can you lower be for you disconnect. Low boxes are ideal)
3/2 then Max Effort (>5) Strict Pull Ups each Round
Mid: 3x
Hanging Med Ball Roll Up (14/10)
Max Strict Push Ups (>20)*
* Go to Knees if unable to get to 20 in 1 set)
The Fun: 20:00 AMRAP
10 Toes to Bar
20 Alt Db Snatch (50#/35#)
10 Box Jump Overs
Rest 2:00
Tuesday 012324 63/71 & 90%
WU:
2x
10 Air Squats
10 Ring Rows
20 Shoulder Taps
30 Hollow Flutters
And then,
2x
6 Tempo Ring Rows (Fast Up/2 Count Squeeze/3 Count Lower)
12 Goblet Stepback Lunges (35#/26#)
4 Burpees
12 Oh Kb Swings
Strength: Front Squats
E3M x5
3x3 Pause Squats
And then,
2x7 Front Squats
The Fun: 15:00 AMRAP
10 “UB” Chin Ups (Strict —> Jumping w/ Resist)
DB Push Press (Up to You)
And then,
3-2-1
DB Stepback Lunge
And then,
6 Length DB Front Rack Carry Shuttle
Wednesday 012424 60/67 & 80%
WU: 3x
100 Single Unders
1 Handstand Hold
5 Box Jumps
10/8 Strict Push Ups w/ 1 Tap
Skill Pill: 12:00 Alt EMOM
1) HSPU
- Max Full Range of Motion HSPU (Puzzle or AbMat only)
- 2 Attempts to Achieve at least 5 (if I can get 5 or more in 1, then its 1 set)
- 3 Negatives to Lowest Possible Point
- 3 Box Based Wall Climbs
- Alternate Kick Up Attempts and Box Wall Climbs
2) Double Unders
- Max UB Double Unders (up to 30)
- 2x 5 UB Double Unders
- :40 of Attempts
- 20 Hops in the Balls of the Feet if Jump Rope is a Challenge
The Fun: 15:00 AMRAP
1-2-3-4-5*
Burpee Pull Ups (meant to use the kip)
5 Barbell Floor Press (135#/85#)
10 Box Jumps (24”/20”) (Focus on Sustainable Rhythm)
* After the set with 5 burpee pull ups, you complete 1 Round
Thursday 012524 57/71 & 40%
WU:
150-250-350m
Row
10 Dbl Kb Deadlifts (share)
Collect 10/7 Strict Pull Ups (Jump at end of 3rd Set)
Gate Run
The Fun: 30:00 Steady Eddie
500m/400m Row
Farmers Carry D&B (70#/53#)
Bear Crawl D&B
Farmers Carry D&B
400m Walk
Extra Work: 3 Sets
Max DB Strict Press (Weighted to Achieve 10-15 Reps)
Match Reps with Supinated DB Curl
Rest :90 or Time it Takes Partner to Complete
Friday 012624 55/70 & 0%
Recovery EMOM, a free community event for those going through or supporting someone in addiction recovery, is tonight at 6:45pm.
WU: 3x
Gate Run
18/12 Strict Push Ups (Break them Up if Needed)
12 Wall Balls
9 Kneeling Wood Chops Each Way
3 Inch Worms (Slow Down)
The Fun: 5 RFT
6 Power Clean (95#/65#)*
12 Thrusters
24 Russian Twists (45#/25#)
400m Run
*Lighter Does not Mean Hastier
Saturday 012724 51/63 & 0%
Classes meet at 8am & 9:30am w/ Ricardo
Toes to Bar Workshop w/ Ricardo at 9am - Open to all athletes
The Fun: For Time
20/14 - 16/12 - 12/8 - 8/4
Cal Bike
20 Alt Gorilla Row (35#/26#)
Alleyway Run
Rest 2:00