CrossFit – Mon, Jan 19
PHASE 2 – Strength and Skill Progression / Mixed Conditioning
Warm Up
Every minute, on the minute, for 10 minutes (2 sets of):
Station 1: 15 Band Pull Aparts
Station 2: 5 Ring Rows + 20-30 Second Squeeze @ Top
Station 3: 20 Plank Shoulder Taps 10/side)
Station 4: 20-30 Second Side Plank (each side)
Station 5: 5 Inchworms
Back Squat (Every minute for 5 minutes
5 Back Squats @ 70%
5 Back Squats @ 70%
Speed Focus )
Skill Conditioning (Checkmark)
Every minute for 6 minutes:
Station 1- 16 Alternating Pistols Squats
Station 2- 8 Bar Muscle Ups
Sc:
Station 1 : Tempo Goblet Hold Alternating Cossack Squats or Alternating Box Step Ups
Station 2 : Banded Strict Pull-Ups
METCON (AMRAP – Reps)
15 min AMRAP
- 12 Toes-to-bar
- 10 DB step-overs (50/35)
- 12 front rack lunges (95/65)
- 10 cal bike
- 6 bar-facing burpees
Maintain an unbroken TTB strategy.
Goal: Transition from base → performance; ramp intensity and reduce junk volume.
Focus:
• Strength: moderate–heavy %s, barbell cycling (light/mod/ heavy)
• Conditioning: Open-style 8–15 min pieces, more interference
• Gymnastics: higher-skill (BMU, HS walking, C2B, RMU, etc)
• Lifts: multiple EMOMs + complexes