Tom Roth 1/10/21 Tom Roth 1/10/21

Monday, January 11

Warm-up

3 round of:
30 single unders
5 yoga burpees
30 rope jogs
5 empty bar push presses
30 single, double, single unders
5 curly ball to max compression (start flat on back on ground and hold a post or weighted object, if needed)

Workout

15:00 AMRAP
30 double unders
10 toes-to-bar
5 push presses (155/105)

Tom Roth 1/9/21 Tom Roth 1/9/21

Sunday, January 10

Rest day

__________

Watch Rockett Science from CrossFit.com.

Tom Roth 1/8/21 Tom Roth 1/8/21

Saturday, January 9

Warm-up

4 or more rounds of:
250m row
5 shoulder rolls
5 good mornings
10 air squats
10 overhead squats (w/stick)

Workout

On the minute for 20 minutes:
1 power snatch + 2 overhead squats

Tom Roth 1/7/21 Tom Roth 1/7/21

Friday, January 8

Warm-up

On the minute for 7 minutes:
100m row, negative split

3 rounds of:
5 air squats
5 push press
5 thrusters
5 pull-ups

Workout

2 rounds for time of:
500m row
25 thrusters (45/35)
15 pull-ups

Tom Roth 1/6/21 Tom Roth 1/6/21

Thursday, January 7

Rest day or make up day

If you missed J.T. or Jackie over the holiday weekend, come make it up today!
__________

Read Dissecting the Squat from CrossFit.com.

Tom Roth 1/5/21 Tom Roth 1/5/21

Wednesday, January 6

Warm-up
8-6-4-2 reps of:
Step-back lunges
Air squats
Box step-ups

2-4-6-8 reps of:
Jumping lunges
Wall balls
Box jumps

Workout
Starting at 0:00, 10:00 and 20:00

21-15-9 reps for time of:
Jumping lunges
Wall balls
Box jumps

Tom Roth 1/4/21 Tom Roth 1/4/21

Tuesday, January 5

Warm-up
On the minute for 7 minutes:
Row 100m, negative splits

3 rounds of:
3 dip negatives
3 strict pull-ups
3 hang muscle cleans

3 rounds of:
3 dips
3 kipping chest-to-bar pull-ups
3 hang power cleans

Workout
”Nasty Girls”
3 rounds for time of:
50 air squats
7 muscle-ups
10 hang power cleans (135/95)