A. Three sets of:
Romanian Deadlift x 8 reps @ 4111
Rest 45 seconds
Dumbbell Shoulder Press x 12 reps @ 2011
Rest 45 seconds
Banded Face Pulls x 12 reps @ 2111
Rest 45 seconds
B. Four sets of:
30 seconds of Assault Bike @ 95+% effort
Rest 90 seconds
60 seconds of Strict Pull-Ups
(alternate between supinated and pronated grips each set)
Rest 60 seconds
A. Take 12-15 minutes to work on…
Snatch Technique – work up to a reasonably heavy weight that you can handle with proper technique
B. Five rounds for time of:
3 Power Snatches (heavy)
12 Pull-Ups
Note time and weight used.
Parts A & B will be performed against an 8-minute running clock, in the following order:
A. For time:
25 Burpees Over the Rower
500 Meter Row
immediately followed by…
B. In the remainder of the time on the 8-minute clock…
Establish a 1-RM Squat Clean
C. For time:
12 Power Cleans (185/125 lbs)
21 Burpee Box Jump-Overs (24”/20”)
9 Power Cleans (185/125 lbs)
15 Burpee Box Jump-Overs (24”/20”)
6 Power Cleans (185/125 lbs)
9 Burpee Box Jump-Overs (24”/20”)
A. Every 2 minutes, for 10 minutes (5 sets):
20 Walking Lunges
B. Every minute, on the minute, for 15 minutes:
Minute 1 – Dumbbell Floor Press x 6-8 reps
Minute 2 – Prone Plank x 30-45 seconds
Minute 3 – Band Pull-Aparts x 20 reps
C. For time:
40/30 Calories of Assault Bike or Rowing
30 Dumbbell Thrusters
A. Every 2 minutes, for 10 minutes (5 sets):
20 Walking Lunges (32/24 kg KBs in each hand)
B. Every 3 minutes, for 9 minutes (3 sets):
Dumbbell Floor Press x 6-8 reps
C. For time:
40/30 Calories of Assault Bike or Rowing
30 Thrusters (115/75 lbs)
A. Take 15 minutes to build to a heavy Clean & Jerk
Let feel dictate the load. If you feel good, push the weight. If you feel a little slow or off, keep the weight light and work on speed and mechanics.
B1. Complete as many rounds and reps as possible in two minutes of:
4 Muscle-Ups
8 Deadlifts (225/155 lbs)
Rest 3 minutes, and then…
B2. Complete as many rounds and reps as possible in two minutes of:
4 Power Cleans (185/125 lbs)
8 Chest-to-Bar Pull-Ups
Rest 3 minutes, and then…
B3. Complete as many rounds and reps as possible in two minutes of:
4 Front Squats (155/105 lbs – from the floor)
8 Toes to Bar
Rest 3 minutes, and then…
B4. Complete as many rounds and reps as possible in two minutes of:
4 Power Snatches (135/95 lbs)
20 Double-Unders
Rest 3 minutes, and then…REPEAT B1 through B4.
The “B” portion should take you exactly 37 minutes. Post results as follows (male example):
MU/DL – 38 reps (3 + 2)/32 reps (2 + 8)
PC/C2B – 36 reps (3 + 0)/30 reps (2 + 6)
FS/PU – 44 reps (3 + 8)/38 reps (3 + 2)
PS/DU – 69 reps (2 + 21)/54 reps (2 + 6)
C. Three sets of:
Glute-Ham Raises x 8 reps @ 3011
Rest as needed
A. Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 – L-Seated Dumbbell Press x 8-10 reps @ 2111
Station 2 – Barbell Rollouts x 10-12 reps @ 3010
B. For max reps/calories:
90 seconds of Assault Bike
Rest 30 seconds
90 seconds of Burpees
Rest 30 seconds
90 seconds of Push Press
Rest 30 seconds
90 seconds of Rowing
A. Every 2 minutes, for 16 minutes (8 sets):
Split Jerk x 3 reps
Build in load to today’s heavy triple, and for the first 3-4 sets, pause for 2 seconds in the receiving position.
B. For max reps/calories:
90 seconds of Assault Bike
Rest 30 seconds
90 seconds of Burpees
Rest 30 seconds
90 seconds of Push Press (115/75 lbs)
Rest 30 seconds
90 seconds of Rowing
You have probably tried to explain CrossFit to at least one person who just did not get it.
Well . . . Now is your chance to help them understand!
January 4, 11, 18, 25 CrossFit OIB is offering Guest Days at 8:15am and 6:30pm. That’s every Wednesday in January at 8:15am and 6:30pm! Whether it is a friend, a spouse or significant other, a neighbor, a co-worker, or an enemy that you just want to torture for an hour, bring them in and let them experience CrossFit first hand.
We have found that people who work out with friends have more focus, more accountability, are more competitive, more consistent and have more fun with their workouts.
So go ahead and introduce the gift of good health to someone you know! Guests can attend either the 8:15am or 6:30pm class accompanied by a CFOIB athlete. As always, the workout will be scaled & tailored to their level of fitness & a coach will be there to guide them safely along the way.
No need to sign them up ahead of time, just register yourself for the class you’re bringing your buddy to and we’ll handle the rest!
GUEST DAYS WORKOUT for January 4th
16 Minute AMRAP (As Many Rounds as Possible)
200 Meter Med Ball Carry
20 – Med Ball Squats
20 – Med Ball Sit-ups with partner
* Each partner will run and one will carry the med ball at a time.
* Squats are done one partner at a time holding the Med Ball any way
* Sit-ups are done with one partner handing off the med ball to the other partner every time they come up from the sit up
Cash-out
50 burpees each
A. Every 90 seconds, for 15 minutes (5 sets of each):
Station 1 – Supine Med Ball Leg Curls x 10-12 reps @ 2110
Station 2 – Supinated-Grip Bent-Over Barbell Row x 10 reps @ 2111
B. For time:
Run 400 Meters
30 Russian Kettlebell Swings
Run 400 Meters
20 Russian Kettlebell Swings
Run 400 Meters
10 Russian Kettlebell Swings
A. Every 90 seconds, for 15 minutes (10 sets):
Power Clean x 2 reps
Build to today’s heavy-ish double.
B. For time:
Run 400 Meters
15 Power Cleans (155/105 lbs)
Run 400 Meters
10 Power Cleans
Run 400 Meters
5 Power Cleans
A. Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%
Rest one minute, and then…
Every two minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep
For sets 6-10, let feel dictate loading. The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. If you determine that you’ve reached that load for the day prior to set 10, stop there.
