Wednesday, January 16th, 2019

South Landing CrossFit - CrossFit


A: Metcon (AMRAP - Rounds and Reps)


400m Run

400m Row

60s Light Front Rack Carry

60s Light Farmer Carry

*Alternate Option FOR Run/Row

2:00 of Bike
Effort should be 60-70% for all 30 minutes today. These should be sustainable paces as we are looking to improve cardiac output which will in turn improve recovery during metcons.


B: Seated Banded Lat Pulldown (x75 reps)

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Tuesday, January 15th, 2019

South Landing CrossFit - CrossFit


A1: Handstand Push-ups (5x5-7)

L3: Strict + Deficit

L2: Strict or Kipping

L1: Box HSPU x 5-8

Rest 45 seconds.

A2: Single Arm Kettlebell Row (5x8/Side)

Each rep will be performed with a rotation.

Rest 45 seconds.


B: Manmaker (Time)

For Time:

30 Manmakers

Level 4: (50/30)

Level 3: (45/25)

Level 2: (35/20)

Level 1: (30/15)
Look to pace this at around 80-85% so that you can take out big sets each time.


C: Metcon (No Measure)


50-100 DB Hammer Curls

50-100 Bent-over rear delt raises

*Go light

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Monday, January 14th, 2019

South Landing CrossFit - CrossFit


A: Clean and Jerk (1RM)

Any style is permitted today. Rest 2 minutes between sets.

B: Back Squat (1RM)

Build to a 1RM in 8-10 sets. Sets of: 5,4,3,2,1,1,1…

Rest 2-3 Minutes between sets.

C: Romanian Deadlift (4x6-10)

Load from the top down
Rest 60 seconds between sets.


D: Banded Alphabet (3 Sets/Side)

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Friday, January 11th, 2019

South Landing CrossFit - CrossFit


A: Metcon (AMRAP - Rounds)

EMOM 25:

MINUTE 1: 40 sec of Asymmetrical OH Carry (53s, 35s)

*1 KB OH/1 KB in Front Rack

MINUTE 2: 10/8 Strict Ring Pull-ups

*Alt. Grips every set

MINUTE 3: 12/8 Ring Dips or Push Ups

MINUTE 4: 15 SDHP (95, 65)

MINUTE 5: 10 Front Rack Reverse Lunges (95, 65) (total)
Building a bigger base of capacity today with this piece. Try to stay around 75-80% for all 25 minutes.

Score = What is 1 habit you would like to grow in 2019?


B: Metcon (Time)



Banded Pulldowns

Banded Pushdowns

*After each set complete a 30s Hollow Hold.
Go light and aim for big sets.

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Thursday, January 10th, 2019

South Landing CrossFit - CrossFit


A: Paused Front Squat (5x2 @75-85%)

Final week of paused front squats. Start a new set every 90 seconds and maintain a 1 second pause at the bottom of every rep.


B: CrossFit Games Open 13.4 (AMRAP - Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk #135/95

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
L4: (135, 95)

L3: (115, 75)

L2: (96, 65) (Knee Lifts)

L1: (75, 55) (Abmat Sit-ups)

Beginner: Sub DB Thrusters for Clean + Jerks

Score = Total Reps


C: Banded Pull Through (5x20)

Use a very wide stance today.

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Wednesday, January 9th, 2019

South Landing CrossFit - CrossFit


A: Metcon (No Measure)

Gymnastics Static Holds

3-4 sets of 10-15 sec holds

A. L-Sit

B. Hollow Hold

C. Ring Support

D. Chest Facing Wall Handstand

*Choose 2 of the 4
Look to really improve positions during this time.


B: Metcon (AMRAP - Reps)

5 Rounds 30s work/30s rest:

1a) Wallballs

1b) Box Jumps w. step down

1c) Double Unders

1d) Russian Twists w. a plate

1c) Burpees

*Score = Total Wallballs + Burpees

L3: (20, 14) (24, 20) (25, 15)

L2: (14, 10) (20, 15) (15, 10)

L1: (10, 8) (20, 15 Step-ups) (10, BW)
Effort should stay between 75-80% today for every round.


C: KB Bicep Curl (3x10-12)

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Tuesday, January 8th, 2019

South Landing CrossFit - CrossFit


A1: Floor Press (5x5)

Start @ 60% and build up each set. All sets will be performed with a close grip.

A2: Strict Chin-Ups (5x5)

L3 - Add Weight

L2 - Bodyweight

L1 - Partner Assisted


B: Metcon (Time)

For time:

100 Hand Release Push-ups

100 DB Renegade Rows (total) (50s, 30s)

100 DB Single Arm Push Press (total) (Neutral Grip)

100 Abmat Sit-ups

L4: (50s, 30s)

L3: (40s, 20s)

L2: (75 Box Push-ups) (30s, 20s) (75 Abmat Sit-ups)

L1: (50 Box Push-ups) (20s, 10s) (50 Abmat Sit-ups)

18:00 Time Cap
This should be done at a slow pace, around 75%.


C: Supermans (2x25-35)

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Monday, January 7th, 2019

South Landing CrossFit - CrossFit


A: 1 Power Snatch + 3 Overhead Squats (1x1)

Find your 1RM in 6-7 sets and rest 2:00 between sets.

B: "The Departed" (AMRAP - Reps)

In a 5 Minute Window:

500 Meter Row

With the remaining time AMRAP:

Squat Snatches

Rx+:(135, 95)

L4: (115, 75)

L3: (95, 65)

L2: (Power Snatch + OHS) (75, 55)

L1: (75, 55 Thrusters)

*Score = total squat snatches
Effort is 90-100% today. Pick a load that will allow you to move fast.

Alt. Options

Thrusters or Power Snatch+OHS.


C: Facepull + External Rotation + Y-Press (3x10 w/ 60 sec rest btw sets.)

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