Workouts include a Workout Brief, outlining the intended PACE, FEEL, and some notes about the workout for you to be prepared.
PACE:
Grind = 60-80% effort
Sustain = 70-80% effort
Gas = 80-90% effort
Full Send! = 90%-Max Effort
FEEL:
Cardio = Lungs are limiting factor
Reach = Heart Rate is limiting factor
Muscle = Muscle Fatigue is limiting factor
Monday, January 22nd
Strength: Every Minute on the Minute for 5 Minutes
2 Squat Snatch
Build in weight each set.
Workout:
5 Rounds – 4:30 Each
25 Wall Ball
15 Chest to Bar
5 Squat Snatch (155/105)
Rest remaining time.
Workout Brief
Feel: Muscle / Pace: Grind
Use the strength to build in weight for the workout. The focus of the workout is to break everything up into sets that minimize rest until you finish all five Snatches. The weight on the Barbell will really challenge your technique but you should be able to hang on to five singles.
Tuesday, January 23rd
Workout: As Many Rounds As Possible
As Many Rounds as Possible in 6 Minutes
500/400m Row
15 Devils Press (50/35)
Max Meter Row
-Rest 4:00-
As Many Rounds as Possible in 6 Minutes
500/400m Row
15 Devils Press (50/35)
Max Meter Row
Workout Brief
Feel: Reach / Pace: Gas
Today’s longer rest period is intended to allow you to push the intensity in both sections. Complete the first round at 90% and see if you can match it or beat it the second time through.
Wednesday, January 24th
Strength: 18 Minutes
7 x 3 Pause Back Squat @ 60%
Workout: As Many Rounds as Possible in 7 Minutes
2 Front Squat (135/95)
2 Bar Facing Burpee
Increase both movements by 2 reps each round.
Workout Brief
Feel: Muscle / Pace: Full Send!
Pause Back Squat week three. Spend three seconds at the bottom of each rep. At this point you should feel like the bottom position is opening up and feeling more comfortable. In the workout, go hard from the start and see how far you can get!
Thursday, January 25th
Workout: For Time – With a Partner – 36 Minute Cap
150/100 Calorie Bike
200 Goblet Lunge (50/35)
1 Mile Run (Hill Mile)
100 Box Jump Over
Workout Brief
Feel: Cardio / Pace: Grind
Split all the work in today’s partner workout. Maintain a sustainable effort until all of the work is done.
Friday, January 26th
Wear red to REMEMBER EVERYONE DEPLOYED.
Strength: 12 Minutes
8-8-6-6: Strict Press
Build in weight each set.
CrossFit Benchmark Workout: “Diane” – For Time – 10 Minute Cap
21-15-9
Deadlift (225/155)
Handstand Push Up
Workout Brief
Feel: Muscle/Reach / Pace: Full Send
Follow up today’s Strict Press strength with the benchmark “Diane.” Push hard and remember to write your score – you will see this one again!
Saturday, January 27th
Workout: For Time – With a Partner – 38 Minute Cap
80-60-40-20
Calorie Row
Burpee
Toes to Bar
Workout Brief
Feel: Triple Threat / Pace: Grind
This workout starts slow and will finish fast. Once you finish the first round, you are more than a third of the way to the finish line. Split everything into moderate sets with your partner so you can keep the tempo high.
