The next two weeks of programming will consist of some retests for workouts and lifts. You all have been working hard to improve so come in and give these your best effort. If you don’t hit a PR on every retest don’t sweat it. In the next few weeks we will go over the focus of our new training cycle. We are super excited to try some new things in the program. Stay tuned, fam!
Monday 01.27.20
Strength
A: Back Squat (12:00- Build to 1RM)
Metcon
B: “10 Minute Assault Bike Test” (Calories)
10:00 Max Calorie Assault Bike
Use the Assault Bike. Hold about an 80% effort for the first 7 to 8 minutes then try to steadily increase the pace until the end.
Cool-down
C: Metcon (No Measure)
2 Sets:
1:30 Row
:45 Elbow to Ankle Stretch each Side
Tuesday 01.28.20
Metcon
A: Metcon (3 Rounds for reps)
With a Partner:
AMRAPx7:00
10 Wall Balls 20/14 (ADV:30/20)
10 Burpees
Rest 3:00
AMRAPx7:00
10 GHD Sit-ups
10 KBS 53/35 (ADV:70/53)
Rest 3:00
AMRAPx7:00
100m Run
10 Ring Rows (ADV: 3 Bar Muscle-ups)
Alternate rounds with your partner.
Cool-down
B: Metcon (No Measure)
5:00 Row
Wednesday 01.29.20
Weightlifting
A: Squat Snatch + Hang Squat Snatch (1 Complex every 1:30 x 6 sets)
Start light and build to a moderate weight.
Strength
B: Metcon (No Measure)
EMOMx12:00
Interval 1: 6 DB Strict Press
Interval 2: 20 Banded Good Mornings
Interval 3: 6 Broad Jumps
DB Strict Press (Use this to reference and record weights used)
Cool-down
C: Metcon (No Measure)
2:00 Forward Fold Stretch
2:00 Couch Stretch each Side
Thursday 01.30.20
Metcon
A: “Snake Eyes” (AMRAP – Rounds and Reps)
AMRAPx20:00
100m Farmer’s Carry 53/35
50 Air Squats
100 Double-unders
50 Box Step-ups 24/20
Cool-down
B: Metcon (No Measure)
3 Sets:
:30 Toes to Post Stretch
1:00 Seated Straddle
Friday 01.31.20
Skill Work
A: Metcon (No Measure)
4 Sets:
1 Rope Climb or Pegboard climb
200m Jog
Metcon
B: Metcon (5 Rounds for time)
For Time:
50 Calorie Row or Ski
Rest 2:00
40 Calorie Row or Ski
Rest 1:30
30 Calorie Row or Ski
Rest 1:00
20 Calorie Row or Ski
Rest :30
10 Calorie Row or Ski
Cool-down
C: Metcon (No Measure)
2 Sets:
1:00 Deep Squat Hold
:30 Saddle Stretch
Saturday 02.01.20
Metcon
A: “Blackbird” (Time)
8 Rounds For Time:
6 Clean & Jerks 155/105#
6 Handstand Push Ups
26 Double Unders
13 Box Jumps 24/20″
In memory of Raven Nicole Goff of Burleson, Texas, who died
in a tragic accident on January 13, 2020. Raven was only six years old.
Although still very young, she had touched so many people in life with her joy
and compassion. As a member of CrossFit 313, Raven was always very excited
after class time to be given her chance to have free run of the place. Often
times she would ask the closest coach or member to assist her with setting up
bands or adjusting rings to swing and bounce from, or building a very high box
ladder for her to fearlessly climb up, needing no assistance to get down mind
you, she was absolutely fearless.
Raven made many friends at the gym, from other kid members, to their parents,
and of course best friends with every one of the coach’s. She could be heard
screaming for her mommy and daddy to “pick it up,” or “go, mom,
go!” Just hearing that sweet voice yelling at you was enough for even the
most tired member to find that next gear and get back to work. Raven truly was
an inspiration to us all. And for that, she is a HERO at CrossFit 313.
Raven’s parents are also heroes. Faced with every parents’ worst nightmare,
they handled this tragic incident with extreme courage and nobility,
exemplifying what it means to be a hero themselves. Where most people would
break down completely, give in completely, and shut off from the rest of the
world, completely, they found some measure of light in this dark, dark,
instance.
For Raven, with the blessing of her parents, has donated eight of her vital
organs to other people in desperate need. These special people are now getting
a second chance at life. Where someone can spend an entire lifetime without
ever saving one person, our amazing Raven has saved multiple lives before her
7th birthday.
So, in true CrossFit 313 fashion, we honor the fallen, we honor the courageous,
and we honor our heroes that are Raven and her entire family. We will honor you
with sweat, and lots of it! We GET to endure this
Cool-down
B: Metcon (No Measure)
400m Walk
