HAPPY NEW YEAR

22.01.01

INTENDED STIMULUS

13.1 – Snatch difficulty increases as the workout goes on.

13.1 – Maintain 15-20 burpees per minute.

Chad – Keep moving and stick with your plan.

Linda – Choose weights that will be challenging to go unbroken in the early rounds

Linda – Plan workable sets in higher rep rounds so that in round 5 and below you can go unbroken.

13.1

AMRAP 17:
40 burpees
30 snatches (75/45 lb)
30 burpees
30 snatches (135/75 lb)
20 burpees
30 snatches (165/100 lb)
10 burpees
Max snatches (210/120 lb)

CHAD

1000 step-ups for time (45/35 Ruck)

LINDA

10-9-8-7-6-5-4-3-2-1 Reps, For Time

Deadlift (1½ bodyweight)

Bench Press (bodyweight)

Clean (¾ bodyweight)

SKILL WORK

Rest, stretch, recover

STRETCHING

Accumulate
2:00 reach, roll, and lift

WHITE BOARD BRIEF

Target | See below

13.1 – Advanced athletes: 150+ reps, Intermediate athletes: 115+ reps, Beginner athletes (as Rx’d): 70+ reps

Today starts a new year and a new monthly focus. This month we are focused on Open prep as we gear up for this year’s CrossFit Open at the end of February. In this month, expect to see at least one repeat of a previous Open workout. It’s important that we look back at these benchmarks to see how our fitness has improved over the years.

If you have completed any of these workouts previously, you have a goal to shoot for. However, if this is the first time you are seeing these workouts, remember how you attack it because you may see it again.

13.1 – Athletes who have the ability to perform at least the second barbell as Rx’d should attempt this workout as Rx’d. Athletes who know the second barbell will be trouble or unmanageable should look to scale the weights.

Chad – Is all about moving. Keep moving as much a possible. If you think you will need a break have it planned in your work. ie. break at 500 or 400 and 800. Push as you near the end.

Linda – Plan to break up early sets to reduce fatigue in the later rounds so you can go unbroken.