Workout of the Day

1/16 Conditioning

Flagship Financial District, Flagship Upper Market – F | Conditioning

Warm-up

Movement Review and Running Drills

Metcon (AMRAP – Rounds and Reps)

30min Partner AMRAP

1 Lap Burden Run (Take Dynamax Ball on Run)

30 Wall Ball

30 Box Jumps

30 Hollow Rocks
*Partners run together

*Partners switch as nec. on the Wall Ball, Box Jumps and Hollow Rocks

Finisher

Max Plank Hold

*1 attempt w/ a 5min Cap

*Athlete must keep all hands and feet on ground at all times.

Cool Down/Mobility

1/15 Conditioning

Flagship Financial District, Flagship Upper Market – F | Conditioning

Warm-up

Movement Review

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

1 Lap Run

20 KB Swings

20 Alt Lunge w/ KB in Farmers Carry

*Rest 5min

12min AMRAP

10 Burpee

15 KB Goblet Squats

20 Mtn Climbers

Cool Down/Mobility

1/14 Performance

Flagship Financial District, Flagship Upper Market – F | Performance

Warm-up

EMOM 12, alternate each minute for warmup

Warm-up (No Measure)

1-3 Rope Climbs

Warm-up (No Measure)

5 Deadlifts, building

Warm-up (No Measure)

5 DB Power Cleans + 5 Box Jumps

Metcon

A: Jeanita’s Going Away Wod Part I (AMRAP – Reps)

3 min per station, 1 min rest between:

Keep track of your reps!

– Rope Climbs

– Deadlifts (255/175)

– DB Power Cleans (55/35)

– Box Jumps (30/24)

Rest

1 minute

B: Jeanita’s Going Away Wod Part II (Time)

Then, For Time:

– 10 reps at each station

(or 1/2 your total reps at that station in part A, whichever is lower)
Give some fist bumps to Jeanita, who’s leaving San Francisco (and therefore us) next week. We’ll miss you!

1/14 Conditioning

Flagship Financial District, Flagship Upper Market – F | Conditioning

Warm-up

Movement Review

Metcon (No Measure)

Accessory Work (SuperSet)

4 x 8 Eccentric Pistols on Box (Per Leg)

4 x 60sec Weighted Plank Hold
*Athlete will start at top of pistol on box, control descent with a 3sec Tempo down, 0sec at bottom and 1sec ascent.

*Athletes can add weight by using a D-Ball or Dynamax Ball.

*Focus on the eccentric portion of the pistol, athlete can use ground to assist back up as a scale.

Metcon (AMRAP – Reps)

4 Rounds

1min. Max Cal Row/Bike/Ski

1min. Max KB Swings

1min. Max Burpee

1min. Rest
*10sec Transition between stations.

Cool Down/Mobility

1/13 Performance

Flagship Financial District, Flagship Upper Market – F | Performance

Metcon

A: Carry Your Own Weight (Time)

20 Back Squats (BW)

1-block run

15 Back Squats

1-block run

10 Back Squats

1-block run
Rx is bodyweight, but pick a weight you can get unbroken

15 min cap

B: 5/3/17 (Time)

10-9-8-7-6-5-4-3-2-1

– Hang Power Clean (135/95)

– Alternating Pistols
Everyone starts B after 15 minutes

Compare to 5/3/17

10 min cap

1/13 Conditioning

Flagship Financial District, Flagship Upper Market – F | Conditioning

Warm-up

Movement Review

Metcon (No Measure)

Every 5min for 4 Rounds

1 Lap Run

1 Round DB “DT”

12 DB Deadlifts

9 DB Hang Cleans

6 DB Jerks

Metcon (Calories)

10min. Partner Calorie Row Relay

A.-Row for Cals

B.-Standing Rest with DB in active front rack hold.
*Athletes switch as needed.

Cool Down/Mobility

1/12 Happy Hour Open Prep

Flagship Financial District – Special Events

Metcon

CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
SCALED DIVISION: 8 min:

10 push presses (95/65)

10 cleans (115/75)

This one can be frustrating if you don’t have HSPUs. I put this one in early to let you know – there’s time to improve on these before the 2018 Open!

Rest

At least 10 minutes

CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target
There WILL be burpees. Maybe not 7 min straight, but get used to them. If nothing else, get some learning here on how YOU can best pace them.

1/12 Performance

Flagship Financial District, Flagship Upper Market – F | Performance

Weightlifting

5 Sets

Warm-up (No Measure)

20-30s Handstand Hold or Walk
30s rest

Push Press (5-5-5-5-5)

90s rest

Metcon

Metcon (AMRAP – Reps)

:30 on :30 off for 12 min

A) DB Push Press Left arm

B) DB Push Press Right arm

C) Row for Cals

D) Hollow Rocks
Score total of all reps, note weight of DB but shoot for something you can move all :30

Finisher

250 Triple (Time)

250m row

rest 45sec

250m row

rest 45 sec

250m row
score total time

Strength 3.2

Flagship Upper Market – F | Strength Development

Warm-up

Movement Review

Back Squat (3-4 warm up sets, 1×20)

Goal is to increase 20 rep from previous workout. If failure occurs, revisit weight in next workout.

Shoulder Press (3,3,3,3×5)

Cool Down/Mobility

1/11 Conditioning

Flagship Financial District, Flagship Upper Market – F | Conditioning

Warm-up

Hand Stand Push Up Progressions

B: Metcon (No Measure)

Every 4min for 24min.

Alternate between stations:

Station 1:

35/25 Cal Row or Bike

10 HSPU

Station2

1 Lap Run

20 Renegade rows(Total)

Finisher

Coach Choice Midline Work

Cool Down/Mobility