250 Meter Row

Warm-Up

5    Pull-Ups

10  GHD Back Extensions

10  Russian KB Swings

Skill

American Kbell Swing  

3 Rounds each for time of: 

 50 Air Squats 

 40 Abmat Sit-ups 

 30 Kettlebell Swings, 53/35 

 20 Push-ups, hand-release 

 *Rest 3 minutes between each round

Friday 20260130

Row 500 Meters

Warm Up

10 PVC Pass Thru

5 Scorpion Stretches

30 seconds of Sampson Stretch

Skill

Burgener Warm Up ;Bonus. Here is the description

Snatch Grip Deadlifts: Focus on keeping the bar close and your back flat.

High Hang Dip & Shrug: Emphasize vertical power and full hip extension.

High Hang Muscle Snatch: Keep the bar close and pull with the elbows high.

Overhead Squats: Even if you plan to power snatch, this ensures stability receiving.

Tall Snatches: Focus on speed and an aggressive pull under the bar.

WOD

Isabel  30 Snatches.  

Isabel is a sprint, so you must be fully primed before the clock starts.

Build-Up: Gradually increase weight over 4–5 sets

Confidence Test:

Before starting, perform 3–5 reps at your goal workout weight to ensure the load feels manageable for fast singles or small sets.

Run 400 Meters

Warm Up

3 rounds

10 Front Squat

10 Push Ups

5 Pull Ups

Skill

Med Ball Clean

WOD

1 Mile run, then…

75 Wall Ball Shots, 20/14

50 Burpees

25 Pull Ups

Row 500 Meters

Warm Up Sets

10 Reps   Seated Dumbbell Good Morning

10 Reps   Bar Back Squat

15 Reps   Sit Ups

WOD

Deadlifts

5 reps at 275

5 reps at 255

5 reps at 225

5 reps at 205

5 reps at 185

20 Reps at 85

Recovery

Hamstring Stretch

Quad Roll with Barbell

Doing Reverse Burpees for over 30 years. Only 17 with CrossFit. We called them back breakfalls. I remember the day CrossFit was introduced to them. In my back yard.

Warm up

2 minutes on Assault Mike

3 Rounds

10 Double Under

10 Deadlift (Bar only)

10 Rack- Un-Rack

SKILL

Burgener Warm Up

WOD

2 Rounds for time of:

15/10 Calories, Assault Bike

15 Hang Power Cleans, 135/95

Recovery

Calf Stretch

Triceps Foam roll