**These Next two weeks are the last weeks of this cycle! You will be finding maxes on Snatch, Bench and Sumo DL this week. Next week will be Back Squat, Clean, Strict Press, and conventional DL
Feb 4th – New Cycle Begins
Feb 9th – Polar Bear Meltdown
Feb 22nd- Friday Night Lights Begins!!
Monday
Squats or Auxiliary Strength
RETEST WORKOUT
3 rounds for time of:
Fitness
Row 600/400 meters
21 sumo deadlift high pulls with KB
12 burpees
Health
Row 600/400m
15 Sumo deadlift high pulls with KB
9 burpees
Tuesday
Snatch or Auxiliary Strength
Every 10 minutes, for 30 minutes (3 sets) for times:
500 Meter Row
12 Strict Handstand Push-Ups or L-Seated DB Presses
20/15 Calories of Assault Bike
20 Alternating Cossack Squats with Kettlebell Goblet Hold
400 Meter Run
Wednesday
Bench
Special HERO Workout – More info coming
30 min AMRAP
20 Rev lunges
20 Slam Balls
20 weighted sit-ups
Thursday
Stability and Core Work
20 Min EMOM
-1 rope climb or 2 pulls up the rope or 9 ring rows
-20 russian twist with or without weight
-25 mountain climbers (each leg)
-10 weighted or unweighted box step ups
Friday
Deadlift
or Auxiliary Strength
Strict and for time:
Fitness
10 pull-ups
20 HR push-ups
30 squats
Row 2,000 m
15 pull-ups/ring rows
30 HR push-ups
45 squats
Row 1,000 m
20 pull-ups/ring rows
40 HR push-ups
60 squats
Row 500 m
Health
10 ring rows
20 push-ups
30 squats
Row 1000m
15 ring rows
30 push-ups
45 squats
Row 650m
20 ring rows
40 push-ups
60 squats
Row 350m
Saturday
Posterior Chain and Core Work
RX’D This is a crossfit team series workout! Modify as needed with teams and weights!!
For time:
Females complete:
100 double-unders, each
75-calorie row, total
50 dumbbell step-ups, total
Then, males complete:
100 double-unders, each
75-calorie row, total
50 dumbbell step-ups, total
F – 30-lb. dumbbells to 20-inch box
M – 45-lb. dumbbells to 24-inch box
At the call of “3, 2, 1 … go,” Female 1 will perform 100 double-unders with the rope spinning forward underneath her feet twice for each repetition. Once Female 1 finishes, Female 2 will perform 100 double-unders.
Next, the pair will advance to the Concept 2 rower. There the women will complete a total of 75 calories, divided however they choose.
Last, the pair will advance to the 20-inch box. With 30-lb. dumbbells held in each hand in the hang position, one female teammate will step up onto the box and get full extension of the knees and hips before stepping down. The women will complete a total of 50 step-ups, handing off the single pair of dumbbells each time they alternate. Jumping up and down is not permitted.
After the female pair’s final step-up, the judge will note the time (this will be used as a split time) and the female pair will slap hands with the male pair. The men will then complete the same movements and reps, but with a 24-inch box and two 45-lb. dumbbells during their step-ups.
The team’s score is its total time. There is no time cap.
SCALED
For time:
Females complete:
100 single-unders, each
75-calorie row, total
50 step-ups, total
Then, males complete:
100 single-unders, each
75-calorie row, total
50 step-ups, total
F – 20-inch box
M – 24-inch box
