Wednesday 01.18.2023

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Emily making it look liiiiiiiight, aint nuttin but a peanut, Yesss!

Warm-up Drills
I. Row 500
II. Coach’s Choice
III. Mobility

Impact/Focus: Press 5-5-5+ (WEEK 1)
Work through the following sets of Back Squat using the percentage based sets outlined below.

Example Warm-up Sets
8-10 reps x PVC or light Dumbbells
8-10 reps x Barbell
5 reps x <40%
5 x 50%
3 x 60%

Working Sets
5 x 65%
5 x 75%
5+ x 85% (max reps)

Notes: See above image for math-ing/program insights needed for the upcoming strength progressions as we lead up to the CrossFit Open. Download companion apps like a boss.

Post scores to comments.

“Dinosorus Chorus”
Complete for time vs. a 14:00 Time Cap

6 x Pull-ups
60 x Hollow Rocks

9 x Pull-ups
30 x Abmat Sit-ups

12 x Pull-ups
60 x Mountain Climbers (2ct.)

15 x Pull-ups
60 x Hollow Rocks

18 x Pull-ups
30 x Abmat Sit-ups

21 x Pull-ups
60 x Mountain Climbers (2ct.)

Notes: Scaled volume for Pulling Gymnastics Movements will be 3-5-7-9-12-15 reps respectively. Optional Cooldown Run.

Post scores to comments.

Skill Development
3 Rounds for Quality of
15 x Back Extensions
:30 x Cumulative L-sit Hold

Samy Daghir

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