In CrossFit Daily Workout

Mon, 1/15

A.

Complete as many rounds as possible in 12 minutes of:
3 Front Squats
1 Box Jump
3 Front Squats
2 Box Jumps
3 Front Squats
3 Box Jumps
3 Front Squats
4 Box Jumps
3 Front Squats
5 Box Jumps
3 Front Squats
6 Box Jumps
Climb until cap is reached

Men: 135#, 24” / Women: 95#, 20”

B.

8-min Tabata Mash-up of:
Sit-ups
Flutter Kicks


Tues, 1/16

A.

15 mins to work up to a heavy set of 3 deadlifts*

*Consider using the weight from your best 3-rep set for “Marston”

B.

“Marston”

Complete as many rounds as possible in 20 minutes of:
1 deadlift (405/285)
10 toes-to-bar
15 bar-facing burpees


Wed, 1/17

Use the entire session to accumulate a 5,000-meter row, and:

Three rounds NOT for time of:
Hip extensions, 10-20 reps
One-leg Glute Bridges, 10 reps each leg
Russian Twists, 20 reps (weighted optional)

*The row and exercises can be accomplished in any order.


Thurs, 1/18

“Partner Bull”

Two rounds for time of:
200 Double-unders
50 Overhead squats, (135/95)
50 Pull-ups
Run 1 mile

*Partners share reps any way they want, but run must be done together.


Fri, 1/19

“The Chief”

Max rounds in 3 minutes of:
3 Power cleans (135/95)
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.


Sat, 1/20

A.

Complete as many rounds as possible in 7 minutes of:
20 Double-unders
3 Sit-ups
20 Double-unders
6 Sit-ups
20 Double-unders
9 Sit-ups
Climb until cap is reached

*2x single-unders

B.

“Partner Jackie”

For time:
Row 2,000 meters
100 Thrusters (45#)
60 Pull-ups

*Partners share meters/reps any way they want.