13/01/25 Monday Workout of the Day
- Aaron Marcelino
- Jan 11, 2025
- 1 min read
Warm-Up
2:00 Cardio Choice
—
8:00 minutes: For Quality
5 Up Downs (No Push-Up, No Jump Burpee)
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
1:00/1:00 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-

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