In CrossFit Daily Workout

Mon, 2/5


Back squat (heavy!)

2 x 4 @ 87%
2 x 3 @ 90%
2 x 2 @ 93%

*Rest exactly 3 minutes between sets


Four rounds for time of:
25 Push-ups
250-meter row

9-min cap

Tues, 2/6

AMRAP 20 minutes:
50 Wallballs (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees
20 Cleans (135/95)
20 Jerks (135/95)
10 Snatches (135/95)
10 Ring Muscle-ups

Wed, 2/7

Establish a 1RM Deadlift

Thurs, 2/8

Gymnastics Day!

Choose one, some, or all to practice/develop…

A. Handstand Push-ups

B. Handstands

C. Handstand Walks

D. Ring or Bar Muscle-ups

E. Pull-ups (strict & kipping)

Today is designed to be a skills development day. It doesn’t matter where you are with these movements–your coach will help you determine the appropriate progressions, provide spotting when necessary, and allow you the freedom to work on the desired skill(s).

Fri, 2/9


15 minutes to work up to a heavy set of 3 thrusters


Shuttle Run/Thruster Ladder

With a 15-minute running clock…

One 50-ft. shuttle run
1 Thruster
One 50-ft. shuttle run
2 Thrusters
One 50-ft. shuttle run
3 Thrusters

Men: 65 lbs / Women: 45 lbs

*Set up your barbel at the start/finish line of the shuttle run. Run down-and-back, execute thruster(s), and continue pattern for the duration of the workout.

Sat, 2/10

In teams of two, alternate tasks to complete as many rounds and reps as possible in 30 minutes of:
40 Kettlebell Swings
40 Kettlebell Sumo Deadlift High-Pulls
40 Kettlebell Goblet Squats
400-meter run (together)