Workouts for the Week: January 22 – January 27

Workouts include a Workout Brief, outlining the intended PACE, FEEL, and some notes about the workout for you to be prepared.

Grind = 60-80% effort
Sustain = 70-80% effort
Gas = 80-90% effort
Full Send! = 90%-Max Effort

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.


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


Strength: 12 Minutes

8-8-6-6: Strict Press
Build in weight each set.

CrossFit Benchmark Workout: “Diane” – For Time – 10 Minute Cap

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

Calorie Row
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.



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