Week of 01/27/20

Goal Setting

This week write down the habits you want to cultivate.

1. for nutrition
2. for activity
3. for rest/recovery

If we swap out better habits for those not-so-great ones we can make tremendous progress in becoming happier, healthier, and more fit individuals each year.

This is the antithesis of a resolution. It's all about realistic, sustainable, and consistent changes to our lifestyle.

Ask your coaches to help you pick a new habit if you're unsure of what to work towards ... any positive changes in your daily routine will help you inch closer towards the person you are working to be!

Monday, January 27, 2020
Overhead Squat: 3×3 @ 90% of 3RM

15min AMRAP
45 double unders
15 push jerks (50% of 1RM; from rig)
1 wall walk

10min AMRAP
12 kb push presses (35/26; each hand)
12 kb deadlifts (70/53)
30 second plank hold
2 minutes rest
10min AMRAP
12 push balls (20/14)
12 russian twists (20/14)
30 second flutter kicks
Tuesday, January 28, 2020
3RNFT – core work
10 mb toe touches (each side)
10 leg raises (each side)
10 upper body lift from hollow body hold

“Morals Moran”
9 front squats (115/75)
50 sit-ups
9 front squats (115/75)
40 push-ups
9 front squats (115/75)
30 kb swings (53/35)
9 front squats (115/75)
20 pull-ups
9 front squats (115/75)
10 handstand push-ups

Our annual homegrown benchmark workout celebrating another trip around the sun for Daniel E. Moran. When Dan, Julie, Chris and I were working out at 5:00am at Parisi Sports Club first started CrossFit we decided one week we were all going to write a workout and bring it in. Try as I might I was never able to find the workout the rest of the workouts we wrote … BUT! … we never lost sight of this gem. The kicker was that when Dan wrote this workout had JUST figured out how to do handstand push-ups, and was ecstatic to put them in his workout. In the set of front squats right before he was about to get there … he threw his back out. And never got to them. A trip to the ER and 6 years later … we’re still going strong with Morals Moran!

15 kb squats (35/26)
50 sit-ups
15 kb squats (35/26)
40 push-ups
15 kb squats (35/26)
30 russian swings (53/35)
15 kb squats (35/26)
20 pull-ups
15 kb squats (35/26)
10 burpees
Wednesday, January 29, 2020
Power Clean: 3×3 @ 90% of 3RM

Every 5 minutes for 3 rounds
30 double unders
15 toes-to-bars
10 deadlifts (50% of 1RM)

*These are meant to be quick intervals. The goal is unbroken sets for all 3 rounds.
*Choose a weight that feels moderate. Should be a load that can be done unbroken.
*Scale T2B to knee raises if you need to work on stringing reps together efficiently (no extra swings between reps)
*Should have at least 1:30 of rest

20 wall balls (20/14)
15 knees-to-elbows
10 ring dips
Thursday, January 30, 2020
6-5-4-3-2 unbroken toes-to-bar … or … 11-10-9-8-7 unbroken push-ups (2 of 6)

Each week for six weeks we are going to mix in some T2B or push-up work, like we have done in the past with the goal to go unbroken. You are encouraged to use the same modification and exercise for the whole series.

50 push-ups
40 air squats
30/25 calorie row
20 hang power snatches (115/85)

18min AMRAP
50 double unders
21/15 calorie row
15 kb thrusters (35/26; each hand)
Friday, January 31, 2020
Split Jerk: 3×3 @ 80% of 1RM
Clean: 3×3 @ 90% of 3RM

21min EMOM
6-8 strict pull-ups
14 goblet squats (53/35)
8-10 handstand release push-ups

Cycling through movements. Not all to be completed in a one minute time frame.
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