Squats and Annie

Monday, January 18, 2021

Pictured above: Mete’s Monday feelings

WORKOUT OF THE DAY

Group Warm Up at H:05

1. STAMINA SQUATS 
OTM X 16 (8 Rounds):
Minute 1: 2 Front squats
Minute 2: 4 Back squats
75-77% 1RM FS

2. ANNIE
50-40-30-20-10 Reps For Time
Double-Unders
Sit-Ups (feet secured)
Cap: 15 minutes

THIS WEEK-AT-A-GLANCE

TUESDAY

1. DELIGHT
AMRAP 15:
12 Box jump overs 24/20
12 DL
9 Bar facing burpees
9 Hang power cleans
6 BMU
6 Push jerks
BB: 155/105

2. GROUP BURGENER PRIMER

Then…

Build to a heavy single high hang squat snatch
Starting at 60%
Goal 7-10 sets
~1 per minute

WEDNESDAY

1. CONTROL-ALT-DELETE 
On the 5:00 x 4 Rounds:
20 Alt DB Snatch 50/35
40 Air squats
15/12 Cal bike or 20/15 row or 200m run

2. KINDA DEATH BY PULL UPS
EMOM, every minute add 1
For volume, not score
Cap:15 minutes

THURSDAY

A recommended series of mobility and stretches as an option will also be on the board. This will be a regular option for Thursday programming from here on out.

OPEN GYM OR…

1. OPTIONAL ACTIVE RECOVERY 
For Quality:
1 Mile run
200m Farmer carry (light)
10 TGU per side (w/ hip bridge)
200m sandbag carry
1 Mile run
Cap: 30 minutes

FRIDAY

1. ON THE 0:00 BLITZEN 
5 Rounds:
20/15 Cal row, 15/12 bike or 200m run
10 Thrusters 95/65
Cap: 15 minutes

Directly into

ON THE 15:00 THRUSTER COMPLEX
In five minutes, build to a heavy complex:
3 Front squats
1 Jerk (or split jerk)

2. TABATA!

TABATA: T2B

Directly into…

TABATA: KHSPU

CROSSFIT KIDS IS IN SESSION 4PM, 5PM & 6PM TODAY

Please be aware of CFK’s need for the west rig. Classes are often preset with boxes and other equipment, so please ask a coach before taking equipment or setting up in this area.

-Many thanks from the CrossFit Kids Classes!

NEWS AND UPDATES

Registration for the 10th Annual Battle of the Sexes will be this week! Register at the box! You’ll be in for a fun day with your Rebel Fam…we promise.