The Weekly Preview Jan 27th!

Weekly Overview

This week we are emphasizing a good amount of skill work with both our olympic lifting components and gymnastics components. We will be finishing off the work week with a classic CrossFit Benchmark WOD. Focus here is simple bodyweight movements, with plenty of reps. We will be sure to check in with everyone before “Barbara” to make sure what the appropriate volume is for you to tackle during this workout.

On our strength components we are working on control through the eccentric portion of the lift in order to ensure proper position and tension through the entirety of the lift.

If you love strongman components and workouts be sure to come in Sunday for a fun partner workout!

Have fun this week and get after it!


Weightlifting Emphasis Day
Every 2min for 12min
Clean Pull + Hang Clean + Front Squat
Power Clean + Split Jerk

Back Squat (30×1 Tempo)
Every 3min for 12min
*increasing load


Skill Work:
Handstand Walk Drills

Gymnastics Conditioning Emphasis (Intervals 2:1)
Every 4min for 16min
12/9 Cal Ski Erg
25ft Handstand Walk
15 Toes to Bar

Structural Work for the Shoulders
SA Upright Row at 30×0 Tempo
DB Pull-Overs at 30×0 Tempo
Cuban Rotations at 40×0 Tempo


Snatch Balance
EMOM x 10min
1 Rep *increasing load

For Time:
60/48 Cal Row
30 Overhead Squats at 95#/65#
30 Bar Facing Burpees


Deadlift at 3011 Tempo
On a 3min Clock
Increasing load

7min AMRAP
25 KBS at 53#/35#
75 Double Unders


Benchmark WOD
5 rounds, each for time of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats

Rest precisely 3 minutes between each round


Workout of the Day 
3 Rounds for Reps
1min: Cal Row
1min: Box Jumps at 24”/20”
1min: Cal Ski
1min: DB Power Cleans at 35#/25#
1min: Cal Bike
1min: Rest


Partner WOD *Strongman Grinder
30min AMRAP
400m Farmers Carry *one pair of KBs
30sec Handstand Hold (each at same time)
20 D-Balls Over Bar/Yoke (Chest Height) (Total)
100ft Sled Pull at 3/2 Plates on Rubber (Total)
1min Plank Hold (each at same time)


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