Alright, CrossFitters! Time for a look at the week ahead. We’ve got a solid mix of challenges coming up, testing our strength, endurance, gymnastics, and mental toughness. Let’s break down each day so you can plan your attack and get ready to crush it!
Monday, January 13th: Bike, Clean, Repeat
- Workout: 3 rounds for time: 24/30-cal bike, 15 hang power cleans (105/155 lb)
- Focus: This one’s a classic burner. Expect a blend of cardio and power.
- Thoughts: The bike is going to get that heart rate up immediately. The key will be transitioning quickly to the hang power cleans and finding a rhythm. Consider your cycling pace – don’t redline too early. For the cleans, focus on technique and efficient cycling of the barbell. Break them up if needed, but aim for consistent sets.
- Challenger Bonus: Clean & Jerk. Wave 1: 60% x 3; 70% x 2; 80% x 1. Wave 2: 65% x 3; 75% x 2; 85% x 1. Wave 3: 70% x 2; 80% x 1; 90% x 1. Max Effort: 1 C&J
Tuesday, January 14th: Swingin’ and Shuttlin’
- Workout: AMRAP 8: 24 KB swings (35/53 lb), 6 shuttle runs
- Focus: High-intensity interval training with a focus on metabolic conditioning.
- Thoughts: Eight minutes of work might seem short, but it’ll feel long with this combo. Explosive power in the swings paired with the agility and speed of the shuttle runs will test your endurance. Pace yourself on the swings to maintain good form and avoid grip fatigue. The shuttle runs will demand quick turns and acceleration. Find a sustainable pace and stay moving!
Wednesday, January 15th: Gymnastics and Push-Up Party
- Workout: EMOM 10: 3 bar muscle-ups, 10 hand-release push-ups
- Focus: Skill work under fatigue. This will test your upper body strength and gymnastics capacity.
- Thoughts: This EMOM (Every Minute On the Minute) format is a great way to improve skills. If you’re still working on bar muscle-ups, scale appropriately – consider jumping muscle-ups, pull-ups, or ring rows to maintain intensity. The hand-release push-ups will challenge your chest and triceps. Keep strict form on the push-ups, even when fatigued.
Thursday, January 16th: Row and Lift (Heavy Breathing Guaranteed)
- Workout: 5 x 2:30 rounds for reps: 450/500-m row, Max-reps deadlifts (125/185 lb), Rest 1:00 between rounds.
- Focus: Combining cardiovascular endurance with strength under fatigue.
- Thoughts: This is a tough one! The row will be a sprint, followed immediately by max-rep deadlifts. Pace yourself on the row so you have something left for the deadlifts. For the deadlifts, choose a weight that allows for multiple reps, but remember the fatigue from the row will make them feel heavier. Form is crucial here to avoid injury. Use that rest minute wisely!
Friday, January 17th: Benchmark Time – Annie!
- Workout: “Annie” – 50-40-30-20-10 reps for time of: Double-unders, Sit-ups
- Focus: Benchmark workout testing your double-under skill and core endurance.
- Thoughts: Annie is a classic CrossFit benchmark. If you have double-unders, this is a great chance to test your progress. If not, scale with single-unders or a mix of singles and doubles. Pacing is key; break up the sets before you reach failure to maintain a consistent rhythm. For the sit-ups, aim for unbroken sets but prioritize good form.
- Challenger Bonus: Deadlift 5×5+ Back Mobility.
Saturday, January 18th: Partner Up and Power Through
- Workout: AMRAP 20 with a partner: 4 rope climbs (15/15 ft), 20 thrusters (65/95 lb), 20 burpee box jump-overs (20/24 in). Share work as desired.
- Focus: Teamwork, strength endurance, and high-intensity conditioning.
- Thoughts: Grab a buddy and get ready to work! Communicate with your partner and strategize how you’ll split the reps. Scale the rope climbs as needed – you could do a modified version, or ground to stands, etc.. The thrusters and burpee box jump-overs will be a grind, especially in a 20-minute AMRAP. Pace yourself, play to your strengths, and encourage each other!
Saturday, Jan 18th: Run Club Tour de Arlington!
- Distances: 8-11 Easy miles as we embark from Georgetown and tour Rosslyn, Courthouse, Clarendon, and Ballston.
- Social: Grab a bite to eat as we celebrate victories in heart of Georgetown on the way back
- Tip: Click to view Maps, Parking and Directions.
Sunday, January 19th: Legs and Lungs Finisher
- Workout: For time: 100 air squats, 25 toes-to-bars, 50 DB step-ups (35/50 lb) (20/20 in), 25 toes-to-bars, 100 air squats. Use two dumbbells; carry any way.
- Focus: Leg endurance, core strength, and a test of mental fortitude.
- Thoughts: A great way to wrap up the week! This workout will challenge your leg endurance with a high volume of air squats and step-ups. The toes-to-bars will test your core and grip. Choose a dumbbell weight that challenges you on the step-ups, and remember you can hold them however you prefer. Break up the sets as needed, and remember to breathe!
- Nutrition Lab Online: Eating the CrossFit Way. CrossFit and Greg Glassman have published a ton of great information on how to eat to perform like a champion. We’ll guide through all of it and help you start eating like an Rx athlete.
Final Thoughts
This is a well-rounded week of CrossFit, hitting different energy systems and muscle groups. Listen to your body, scale appropriately, and focus on good form. Hydrate, fuel properly, and get ready to crush these workouts! Good luck, and have fun! Let me know in the comments which workout you’re most excited (or nervous!) about. Let’s do this!