Monday 1.23
Name game: What was the last restaurant you ate at?

Warm up: for 4 minutes complete rounds of 10 pass throughs with a lunge, 10 kip swings, 5 straight arm burpees, then coach-led barbell

WOD: 25 minute AMRAP
3 hang power snatches 135/95
6 bar-facing burpees
9 C2B pull-ups
6 bar-facing burpees
3 hang power snatches 135/95
1 minute rest

Lifestyle: 95/65, straight arm/step-over burpees, regular pull-ups

Accessory (optional): 3 rounds for quality
20 banded front raises
20 banded lateral raises
20 band pull-aparts

Objective: This workout has low rep counts and built-in rest, leading to three related goals: (1) stay mostly unbroken; (2) minimize wasted time on transitions between movements; and (3) keep your split times consistent. Your success in achieving these objectives hinges in large part on the relatively heavy hang snatches bookending each round: you should be rested going into the first set, but try to pick up your bar right away at the end of the round, too. Scale so you can finish a minimum of 6 rounds.

Score: rounds & reps

Tuesday 1.24
Name game: What is your all-time favorite TV show?

Warm up: for 4 minutes complete rounds of 10 air squats, 10 lunges, 10 sit-ups to straddle

Strength: 5 sets of 2 front squats + 4 back squats
*Use the same weight for all sets and rest 1:45 between sets. There is no rest between the front and back squats other than transition time from front to back rack. Try to use a heavier weight than you used if you were here Jan. 12.

WOD: For time *10 minute cap
8-16-24
toes to bar
sumo deadlift high pulls 75/55
front rack lunges 75/55

Lifestyle: K2E or knee raises; 65/45 or light enough to do all of the lunges unbroken

Objective: We’re following the same scheme for front and back squats as we did two weeks ago, but the reps are lower and the rest between sets is slightly longer, so go for a heavier weight today. The workout is light and quick, but the ascending rep scheme will force you to be careful about when you start breaking up your sets. Proper scaling means beating the cap, but aim for faster: can you go sub-7?

Score: squat load & time to complete

Wednesday 1.25
Name game: Give us a book recommendation.

Warm up: for 4 minutes complete rounds of 20 jumping jacks, 10 pvc pass throughs, 10 rocking tables

Strength: strict press 4×10

WOD: 4 rounds for time *15 minute cap
15 handstand push-ups
15 ring dips
60m farmers carry 50/35 DBs or 24/16 KBs

Lifestyle: pike push-ups or z-press; banded, matador, or box dips; lighter DB/KBs

Objective: Yesterday focused on legs; today is all about upper body pressing. For the strict press, try to use the same weight for all four sets. Your shoulders will already be fatigued going into the workout. Take frequent, quick breaks and avoid hitting failure on the HSPU and dips, and use the carries to recover. Have a plan B for the pressing skills to avoid hitting the cap!

Score: strict press weights & time to complete

Thursday 1.26
Name game: What’s for dinner tonight?

Warm up: coach-led barbell

Strength: 10 minute EMOM
1 clean pull + 1 power clean + 1 squat clean

WOD: 14 minute AMRAP
10/7 calorie bike (150m row if no bikes available)
5 squat cleans 155/105
2 rope climbs
*start on any movement to share equipment

Lifestyle: 115/75, 1 rope climb/2 partial climbs or 8 hanging knee raises

Objective: The strength work today is focused on cleans, and the WOD that follows adds a second pulling movement to make those moderate-weight squat cleans all the more challenging. It’s also a relatively short workout: scale so that you’re not getting hung up on the ropes or the cleans. Challenge yourself to maintain E2MOM pace or better.

Score: max clean complex weight and rounds & reps

Friday 1.27
Name game: What’s your PR for this WOD and/or goal for today?

Warm up: coach-led track

Skill: double under practice

WOD: Open 17.1/21.2
For time *20 minute cap
10 DB snatches 50/35
15 burpee box jump overs 24/20
20 DB snatches 50/35
15 burpee box jump overs 24/20
30 DB snatches 50/35
15 burpee box jump overs 24/20
40 DB snatches 50/35
15 burpee box jump overs 24/20
50 DB snatches 50/35
15 burpee box jump overs 24/20

Lifestyle/Masters 55+ Rx: 35/20, step-overs permitted *this is CrossFit HQ’s scaled version; make additional modifications as needed

Objective: This week’s retest is another Open workout that some athletes will have done multiple times previously. It’s also another workout where the reps increase, so be sure not to go out too fast on the first two sets of DB snatches. When warming up, practice switching hands in mid-air, and have a plan for breaking up the reps. See 3/20/21 in SugarWOD or 5/3/2019 on Facebook for past scores.

Score: time to complete (add 1 second per missed rep; total is 225)

Saturday 1.28
Name game: Does a new week start on Sunday or Monday?

Warm up: coach-led funzies

WOD: With a partner, 15 minute AMRAP for total calories
3 wall walks (Rx+ 15m handstand walk)
:30 row
Rest 3 minutes, then
15 minute AMRAP for total calories
3 muscle-ups (athlete’s choice)
:30 bike
*alternate full rounds
**if necessary, have some teams start on the MU/bike AMRAP to share ergs/bikes

Lifestyle: pick a challenging pull-up variation, partial wall walks

Objective: To maximize your score today you need to move quickly through the gymnastics skills then push hard on the row or bike — it’s only 30 seconds. Don’t let your technique get sloppy, but try to avoid breaks on the wall walks and muscle-ups.

Score: total row calories + total bike calories

Sunday 1.29
Strength: 20 min EMOM back squat 5 reps with 3 sec pause last rep