31. Januar 2025
Jan.
31
CrossFit – Fri, Jan 31
Suggested Warm-Up
Warm-Up
OPTIONAL MOBILITY ROUND
10 Groiners
8 Cat Cow
10 Boot Strappers
8 Thread the Needle
GENERAL WARM-UP
1 ROUND
10 Wall Ball Front Squats
10 Scap Pull Ups
20 Shoulder Taps
Into…
1 ROUND
8 Wall Balls
8 Ring Rows
8 Up Downs
Into…
1 ROUND
6 Tempo Front Squats (21X1)
10 Kip Swings
6 Burpees
Strength – All
Front Squat (5×2
Front Squat* (21X1))
Workout – Performance
4 ROUNDS FOR TIME (Time)
30 Wall Balls (20/14)
20 Chest to Bars
15 Burpees
(Score is Time)
KB WB: (9/6)
Workout – Fitness
4 ROUNDS FOR TIME (Time)
30 Wall Balls (14/10)
20 Jumping Pull-Ups
10 Burpees
(Score is Time)
KB WB: (6/5)
Extra Credit – All
NOTE — January’s extra focus will be building strength with the Bench Press eventually progressing to a 3RM & practicing Double Under skills.
Bench Press (1.) Bench Press
ON A 20:00 RUNNING CLOCK…
Build to a 3-Rep Heavy Bench Press)
2.) 2-3 SETS FOR QUALITY
15-20 Seated Weighted Calf Raises
15-20 Anterior Tib. Raises
(No Measure)
*Keep weight Heavy across all sets.
Remember Reading Tempo…
1st Number is ‚Down Portion‘
2nd Number is ‚Down Position‘
3rd Number is ‚Up Portion‘
4th Number is ‚Up Position‘
(Score is Weight)
Week 4 of 7
Strength | Tempo Cycle