13/01/25 Monday Workout of the Day

Warm-Up

2:00 Cardio Choice

— 

8:00 minutes: For Quality

5 Up Downs (No Push-Up, No Jump Burpee)

10 Behind the Neck Elbow Punch Throughs

10 Barbell Good Mornings

:30 seconds Jump Rope Practice

10 Scapular Pull-Ups

3-5 Strict Pull-Ups or Jumping Pull-Ups

–

Then Build towards working weights on the barbell

Strength 

Back Squat

Every 2:30 x 4 Sets

Set 1: 10 @ 60%

Set 2: 10 @ 65%

Set 3: 8 @ 70%

Set 4: 8 @ 70%

"Skybreaker"

For Time:

5 Rounds

7 Burpee Pull-Ups

15 Front Squats

50 Double Unders

Barbell 52/34kg

Time Domain + Time Cap:

• Time Domain: 12-15 Minutes

• Time Cap: 17 Minutes

Stimulus: Leg Stamina / Classic CrossFit Triplet

RPE: 8/10 – Hard, pushing close to threshold, but sustainable across 5 rounds.

Rx+:

For Time:

5 Rounds

5 Bar Muscle Ups

15 Front Squats

75 Double Unders

Barbell 52/34kg

Level 1:

For Time:

5 Rounds

5 Burpee Jumping Pull-Ups

15 Goblet Squats

50 Single Unders

Kettlebell: 20/12kg

Level 2:

For Time:

5 Rounds

5 Burpee Pull-Ups

15 Front Squats

35 Double Unders

Barbell 43/30kg

Mobility

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Childs Pose

Optional Accessories

For Quality:

4 Sets

:30 Plank, Heavy Weight

-:15 rest-

:30 Plank, Moderate Heavy Weighted

-:15 rest-

:30 /:30 Side Plank

-rest 1:00 b/t sets-