Alright, CrossFitters, it’s time to chalk up and get ready for another week of pushing limits and crushing goals! We’ve got a varied and challenging lineup coming your way from January 20th to 26th that will test your strength, endurance, and mental grit. Let’s break down each day so you can strategize and prepare to conquer.
Monday, January 20th (250120): Handstand Hustle & Shoulder Burn
Start the week off with a serious test of upper body strength and balance.
- For Time:
- Handstand Walk (150 ft, in 25-ft segments)
- 40 Shoulder Presses (55/75 lb)
- 800-m Run
Get ready to invert! Practice your handstand walks and make sure you can efficiently break them down into 25-foot segments. After that, you’ll blast those shoulders with 40 presses before hitting a mid-workout 800-meter run. This one will be a burner!
- Challenger Bonus: Max Muscle-ups in 20 Minutes – For those looking to really test their mettle, see how many muscle-ups you can crank out in 20 minutes. This is a great opportunity to work on your technique and build that explosive strength.
Tuesday, January 21st (250121): Core Crusher & Row Rage
Tuesday is all about core strength and endurance.
- For Time:
- 2:00 Plank Hold
- 400/500-m Row
- 30 V-ups
- 30 Pull-ups
- 30 Knees-to-Elbows
- 400/500-m Row
- 2:00 Plank Hold
Prepare for some serious core engagement bookended by two 2-minute plank holds. In between, you’ll tackle rowing, V-ups, pull-ups, and knees-to-elbows. This workout will challenge your core stability, pulling power, and overall conditioning.
Wednesday, January 22th (250122): Heavy Day – Snatch City
Hump day is HEAVY day! Time to move some weight.
- On a 20:00 Clock:
- For Load: 1 Rep Max Snatch
Focus on technique and build up to a heavy single snatch. This is a fantastic opportunity to dial in your form and test your maximal strength. Remember to warm up properly and have a spotter on those heavier attempts!
Thursday, January 23th (250123): Box Jump Blitz & Running Repeats
Thursday will test your explosive power and speed.
- For Time:
- 15 Box Jumps (30/30 in)
- 400-m Run
- 20 Box Jumps (24/24 in)
- 400-m Run
- 25 Box Jumps (20/20 in)
- 400-m Run
Get ready to jump! You’ll be alternating between box jumps of decreasing height and 400-meter runs. Focus on powerful jumps and efficient transitions to keep that heart rate up and the clock ticking down.
Friday, January 24th (250124): Partner Power – No Friday Night Class
Grab a partner and get ready to grind! Please note, there is no Friday night class this week.
- AMRAP 20 with a Partner:
- 10 Sumo Deadlift High Pulls (55/75 lb)
- 10 Wall-Ball Shots (14/20 lb) (10/11 ft)
- Partners alternate full rounds – one works, one rests.
Teamwork makes the dream work! You and your partner will alternate rounds of sumo deadlift high pulls and wall-ball shots. Communication and pacing will be key to maximizing your reps in this 20-minute AMRAP.
- Challenger Bonus: Clean & Jerk Ladder – If you and your partner are feeling extra spicy, take on the Clean & Jerk Ladder for an added challenge.
Saturday, January 25th (250125): Weekend Warrior Grind
Saturday’s workout is a full-body chipper that will test your endurance and gymnastics skills.
- 10 Rounds for Time:
- 2 Wall Walks
- Single-arm DB Overhead Walking Lunges (25 ft) (35/50 lb)
- 5 Burpee Pull-ups (Bar 6″ above reach)
- Single-arm DB Overhead Walking Lunges (25 ft)
This one is a marathon, not a sprint. Pace yourself through ten rounds of wall walks, single-arm overhead lunges, and burpee pull-ups. This workout will challenge your shoulder stability, core strength, and mental toughness.
Sunday, January 26st (Run Club): Scenic Sunday – No Sunday OnRamp
Lace up those running shoes! This Sunday is for enjoying the great outdoors. There is no Sunday OnRamp Class this week.
- Run Club: Mount Vernon Trail
- Check out the map and parking information.
- https://www.komoot.com/collection/3242664/-mount-vernon-trail
Join the Run Club for a scenic run on the Mount Vernon Trail. It’s a great way to get some active recovery, enjoy the fresh air, and build your aerobic base.
Final Thoughts
This week’s programming is packed with variety and intensity. Remember to listen to your body, scale appropriately, and most importantly, have fun! Let’s crush these workouts and continue building a stronger, fitter community. See you in the box!