Day 1- Monday 240101
Happy New Year 2024
1 class 9-11am
A1. 5 front squats, rest TOM then A2
A2. 30 sec max strict pull-ups, rest to 3:00 back to A1 x 5
After 5th rest to 3:00 then A3
A3. Whichever comes first
5:00 on your apparatus or
Row or ski 1000m
Bike 2000m
Run 800m
Rest to 25:00 then Bs
B1. 10 alt single arm db bench press, rest TOM then B2
B2. 20 golfers bends, rest to 3:00 then back to B1x5
After 5th rest to 3:00 then B3
B3. Whichever comes first
5:00 on your apparatus or
Row or ski 1000m
Bike 2000m
Run 800m
Rest 50:00 then Cs
C1. 8-10 skull crushers, rest TOM then C2
C2. Max junk yard dog with box and pvc
Rest to 3:00 then back to C1 x 5
After 5th rest to 3:00 then C3
B3. Whichever comes first
5:00 on your apparatus or
Row or ski 1000m
Bike 2000m
Run 800m
Rest to 75:00 then D
Day 2- Tuesday 240102
A1. 1.1.1.1 pull-up negatives, rest 10 sec at dots, rest TOM then A2
A2. 60sec FLR, rest to 3:00 then back to A1 x 3
Rest an additional 2:00 then B
B. 1 set every 2:00 x 5
3 hang squat cleans
7 hspu
Build the barbell each round
Rest an additional 2:00 after 5th set then C
C. Open WOD 12.1
AMRAP 7:00
Burpees to a target 6” over your extended hands
Day 3- Wednesday 240103
A. EMOM 30:00
Min 1- max t2b or t2b skill work
Min 2- rest
Min 3- max alt db hang clean & jerk 50/35
Min 4- rest
Min 5- max calorie row
Min 6- rest
Day 4- Thursday 240104
Aerobic Intervals & Yoga
A. AMRAP 24:00
500m row/ski or 1000m bike or 400m run
1:00 rest
B. Yoga
Day 5- Friday 230105
Every Friday for the next 8 weeks we will repeat a CrossFit Open WOD.
A. EMOM 9:00
Min 1- AMRAP 30 sec: lunge + lunge + burpee
Min 2- 30 sec side bridge right
Min 3- 30 sec side bridge left
Rest 3:00 then B
B. CrossFit Open WOD 19.1
AMRAP 15:00
19 wallballls 20# 10’/ 14# 9’
19 calorie row
Day 6- Saturday 240106
Coach’s choice
Classes 7, 8, 9am
Day 7- Sunday 240107
RedShed Rest Day
