What a great week, CFD! Classes are high on energy lately as we all work our way back into our routines after the holidays. January can be a tough month in Wisconsin — come join your CFD community and squash those seasonal blues. Stick to your routines both inside the gym and at home — consistency breeds results!
We’re seeing strict work, pause bench press and back squats, and dead-stop training in our programming lately — remember one of the key phrases in the definition of CrossFit is “constantly varied.” CrossFit workouts are always changing, with a variety of exercises, loads, time domains, and ranges of motion. The goal is to keep workouts fresh and fun, while also building well-rounded athletes.
Let’s get to this week’s workouts …
It’s another Monday, which means another 5-set triplet that will again test our consistency and shoulder endurance. For Tuesday, we are diving into a fast-paced endurance workout! On Wednesday, we are taking another crack at some barbell cycling and burpees on the minute to really focus on building our engine. Thursday will feature one of those workouts that looks enticing on paper, but you may be pleasantly surprised by how tough it gets on your midline. Open Workout Friday is here, and it’s time for 19.3: The lower-body to upper-body chipper that demands pure grit and grind. Saturday is a long bodyweight session where athletes will be tasked with moving for 40 minutes non-stop.
Have a great week, CFD!
Here are the workouts of the week:
Monday – Power Snatch + Overhead Squats and DUs/OHS/BMUs
Tuesday – Cardio endurance WOD and Handstand Push-up work
Wednesday – Back Rack Step Back Lunges and burpees/clean and jerks
Thursday – Dead-stop Shoulder Press and row/sit-ups
Friday – CF Open Workout 19.3 and Turkish Get-Ups
Saturday – 40-minute partner grind and Mayhem Mini-Pump Glutes and Core
Sunday – Open Gym
