WOD

TODAY'S WOD

Workout of the Day

CrossFit - Mon, Jan 20

General Warm-up

2 rounds:
200-meter run
:30 mountain climbers
10 good mornings
10 shoulder presses
:30 up-downs
10 back-rack alternating lunges
10 behind-the-neck shoulder presses
:30 burpees
- Use a PVC or empty barbell for one or both rounds.

Skill Work (Checkmark)

Pre-workout
On a 10:00 clock:
Handstand walk practice

250120 (Time)

- RX -
For time:
Handstand walk (150 ft)
40 shoulder presses (55/75 lb)
800-m run
- Complete handstand walks in 25-ft segments.

- INTERMEDIATE -
For time:
50 shoulder taps against the wall
40 shoulder presses (45/55 lb)
800-m run

- BEGINNER -
For time:
10 inchworms
30 double-DB shoulder presses (10/15 lb)
400-m run

- MASTERS 55+ -
For time:
12 wall walks
40 shoulder presses (35/55 lb)
800-m run

Stretching (Checkmark)

Accumulate:
1:00 banded shoulder stretch/arm

- AT-HOME - (Time)

For time:
Handstand walk (150 ft)
30 double-DB shoulder presses (35/50 lb)
800-m run
- Complete handstand walk in 25-ft segments.

Work Your Weakness

Clean and Jerk (- STRENGTH I - Clean and jerk Wave 1: 72%x3 77%x2 82%x1 Wave 2: 77%x3 82%x2 84%x1 Wave 3: 82%x2 87%x1 92% x1 Heavy single x 1)

- Welcome to week three of the 2025 Strength 1 lifting cycle. The next four weeks will be dedicated to the clean and jerk following a wave-loading template. Week five will be a deload week and then in week six, we will test our 1-rep clean and jerk.
- Use a recent max or heavy single for your percentages.
- If the percentage calls for more than a single rep, they are meant to be completed as unbroken, touch-and-go reps.
- Rest as needed between percentages and waves.

Deadlift (- STRENGTH II - Deadlift 3-3-3-3-3+ )

- Welcome to week three of the 2025 Strength 2 lifting cycle. The next four weeks will be dedicated to the deadlift following a progressive-loading template with decreasing reps and increasing loads. Week five will be a deload week and then in week six, we will test our 1-rep deadlift.
- Use the same load for sets 4 and 5, but go for more than 3 reps in that final set without pushing to failure.
- Rest as needed between sets.

- STRENGTH III - (2 Rounds for reps)

5 sets for completion:
Sandbag carry (100 ft) (100/150 lb)
10 heavy Russian kettlebell swings
- Rest 1:00 between sets.

- This should feel like a mini workout that elevates your heart rate with relatively heavy loads that make it challenging to move quickly.
- Use a sandbag load that is challenging but allows you to complete the carry without breaking.
- Use a heavier-than-usual kettlebell load for the swings.
- Swing the kettlebell to anywhere around shoulder height.

- SKILL I - (2 Rounds for reps)

Every 2:00 for 5 sets:
30 double-unders
1-5 strict ring muscle-ups
- Ring muscle-ups must be unbroken.

- The intent is to practice strict ring muscle-ups under fatigue, both from the double-unders and the day's training.
- The double-unders shouldn't take longer than 25 seconds. Scale the volume as needed to get to the rings quickly.
- Adjust volume or substitute low-ring transitions to stay consistent on the muscle-ups.
- If you want a challenge, use a weighted rope.

- STAMINA I - (2 Rounds for reps)

5 sets for max calories:
3:00 air bike
- Rest 1:00 between sets.

- 30-50 calories each set.
- Consistent paces across the 3-minute effort.
- Build stamina and conditioning.
- Increase the pace with each effort; sets 4 and 5 should be at a challenging pace you can still hold for the entire 3 minutes.
- Keep your chest high and push/pull with your arms and legs.
- Air bike modifications: Echo bike, Assault bike, C2 Bike, ski, row, run

WOD