101

SKILL/STRENGTH
Hollow body/Strict Pull-up (lat engagement) Technique…
EMOMx9
M1: 12 Hollow Rocks
M2: 5 Strict Pull-ups
M3: Rest

METCON
Team of 2, AMRAP 12
15 KBS (55/35)
50 Double Unders
12/10 cal Row
9 Pull-up
15 Goblet Squats (55/35)

CROSSFIT

SKILL/STRENGTH
EMOMx16
M1: 10 Ring Push-ups
M2: 20s L-Sit Hold
M3: 5 Weighted Strict Pull-ups
M4: Rest

METCON
Team of 2, AMRAP 12
15 KBS (55/35)
50 Double Unders
12/10 cal Row
9 Power Clean (115/85)
15 Goblet Squats (55/35)
*Alternate movements

CROSSFIT
Rest/Make-up day

ENDURANCE

AMRAP 15 minutes of:
7 KBS (70/55)
6 Burpee Box Jump Overs (24/20)
10m Handstand Walk
-Rest 5 Mins-
21-15-9 reps for time of:
Power Clean (95/65)
Push Press (95/65)
-Rest 5 Mins-
3 Rounds for time:
35 Double-unders
7 Overhead Squats (155/105 )
3 Rope Climbs

STRENGTH/8am

Bench Press (Light)
Wide Grip – 3 x 10
Close Grip – 3 x 10
DB Press – Heavy – 4 x 8
Front Raises – 4 x 10
Side Raises – 4 x 10
Overhead Tri Ext – 4 x 10
Tri Pushdowns – 4 x 10
Abs/Hypers

101/CROSSFIT/9am

Teams of 4, AMRAP 25
100 Synchro Thrusters (95/65)
100 Synchro Toes to Bar
100 Synchro Burpees over Bar

*One pair works at a time
*Switch every 10 reps

CROSSFIT/10am

Teams of 3, For Time: (30min CAP)
3 Rounds of:
60 Handstand Push-ups
20 Bar Muscle ups
Directly into…
30 Clean and Jerks (95/65)
30 Clean and Jerks (115/85)
30 Clean and Jerks (135/95)
30 Clean and Jerks (155/105)
30 Clean and Jerks (185/125)
30 Clean and Jerks (205/145)

*Scale HSPU to DB Push Press
*Scale BMU to Burpee Pull-ups

NEWS
Our 6-Week Gymnastics workshop is open for registration and spots are filling up. Matt Szenda and MaryKay Dreisilker will be coaching a 1 hour specialty workshop every Friday at 6:30pm starting 1/25/19.This is a great chance to get individual attention and homework to improve all of your gymnastics skills. Click here to register and for pricing details or visit the Events section in your PushPress app. This workshop if open for all skill levels, keep an eye out for more information!

CROSSFIT

STRENGTH/SKILL
Strict Press
3×10

METCON
AMRAP 9
3 Rope Climb
50’ DB OH Walking Lunge (50/35)

101/CROSSFIT
Rest/Make-Up Day

SKILLS

Kipping Pull-Up Technique

METCON
AMRAP 12
10 Kipping Pull-up
15 Wall Balls (20/14)

METCON

STRENGTH
Squat
3×6 @80% of 5rm; rest 2 mins b/t sets
8×1 @52% of 5RM
Good Morning – 3 x 6
Leg Press – Heavy – 4 x 10
Leg Ext. – 3 x 10
Leg Curls – 3 x 10
Pull-Ups – 3 x Failure (PullDown – 2 x 10 reg, cg, wg)
Seated Row – 4 x 10
Rear Fly – 3 x 15
Reverse Hypers – 3 x 10
Calves – 3 x 20

REMINDER
Please remember to reserve your spot in class, if you know you cannot make it please cancel your reservation in the PushPress app or online within the member portal. If you have any questions don’t hesitate to email us at info@cf312.com.

101

SKILL/STRENGTH
Power Snatch Technique

METCON
Teams of 2, For Time:
10-9-8-7-6-5-4-3-2-1
Power Snatch (115/75)
Pull-up
*Partners alternate rounds. Partner one completes 10 snatches + 10 pull-ups, then partner two completes 10 snatches + 10 pull-ups. Then 9+9 and so on.

CROSSFIT

SKILL/STRENGTH
OHS
3×8

METCON
Teams of 2, For Time:
10-9-8-7-6-5-4-3-2-1
STO (115/75)
Pull-up
*Partners alternate rounds. Partner one completes 10 Shoulder-to-Overheads + 10 pull-ups, then partner two completes 10 Shoulder-to-Overheads + 10 pull-ups. Then 9+9 and so on.

101

SKILL/STRENGTH
Deadlift Technique then
3×8 Deadlift

METCON

In Teams of 3, For Time:
450/360 cal Row
*Athletes switch every 25/20 cal

CROSSFIT

SKILL/STRENGTH
Deadlift
3×10

METCON
In Teams of 3, For Time:
450/360 cal Row
*Athletes switch every 25/20 cal

STRENGTH
6 Week peaking cycle starts today, email info@cf312.com for spreadsheets for 5rm Calculators
Bench Press (Percentages based of 5rm)

5X1@ 78% of 5RM
4X1@ 81%
3X1@83%
8X1@ 72%
FAILURE

Close Grip BP – 3 x 5
Front Raises – Heavy – 4 x 8
DB Press – 4 x 8
Side Laterals – 4 x 10
Overhead Tricep Ext – 4 x 10
Tricep Pushdowns – 4 x 10
Abs

NEWS

Congratulations to our January Athlete of the Month Joe Bobek! To read more about Joe click here and give him a nice high five when you see him!

101

SKILL/STRENGTH

Clean & Jerk Technique…

METCON

“Matius”
2 Rounds of…
25 Burpee Box Jump Overs (24/20)
7 Clean & Jerks (135/95)
19 Push-ups
94 Double Unders
-rest 5 min-
2 Rounds of…
28 DB Snatch (50/35) (alternating)
12 Squat Cleans (135/95)
20 Sit Ups
18 Wall Balls (20/14

CROSSFIT

SKILL/STRENGTH

N/A

METCON

“Matius”
For Time:
2 Rounds of…
25 Burpee Box Jump Overs (24/20)
7 Clean & Jerks (135/95)
19 Handstand Push-ups
94 Double Unders
-rest 5 min-
2 Rounds of…
28 DB Snatch (50/35) (alternating)
12 Squat Cleans (135/95)
20 Toes to Bar
18 Wall Balls (20/14)

CROSSFIT
Rest/Make-up day

ENDURANCE

15-12-9 reps for time of:
Ground to Overhead (115/75)
Chest-to-bar Pull-ups
-Rest 5 Minutes-
15-12-9 reps for time of:
Front Squats (115/75)
Knees-to-elbows
Ring Dips
-Rest 5 Minutes-
15-12-9 reps for time of:
Burpees, bar-facing
Deadlift (115/75)

REMINDER

Please check into class even if you reserved a spot, if you arrive late please try to check in while warming up or ask a coach to check you in at the front coaches kiosk by the main whiteboard. Thanks again!

8 a.m. – STRENGTH
SB Back Squat 3×5 (Moderate)
DL 3×5 @ 87% of 5RM
Bent Over Barbell Row 3×6 (Moderate)
Pull-ups 3×10
Ab Rollout 3×10;Plank 3×1 min
Reverse Hyper 3×10
*6 week peaking cycle starts next week, please email info@cf312.com for spreadsheets with calculations based off your previous 5rm

9 a.m. – CROSSFIT/101

Teams of 3, 25 AMRAP
5 Deadlifts (275/205)
10 Sit-ups
15 Air Squats
*Notes: One athlete working at a time. Scale deadlift for 5 unbroken challenging reps

10 a.m. – CROSSFIT

“Nate”
AMRAP 20
2 Ring Muscle-ups
4 HSPU
8 KBS (70/55)